Brob's #44

I will keep this post short and sweet. Why, you may ask? Well, if you read Rob's previous post, then you'll understand. Not only did it make me laugh multiple times, but it also hit home for me as well. I am very thankful to have such a great friend that has faithfully maintained the integrity of this challenge--thanks Rob! On to the workout...

Let me tell you one thing: over-eating, booze, and excessive sugar intake will not set you up for a very successful WOD. With that in mind, let me show you the results:

8-min AMRAP:
Row 100m
225lb deadlift, 7 reps
20lb wall-ball shots, 14 reps

Rest 5 mins, then:

6-min time limit to find 1RM squat snatch

Rounds: 5 even
Squat snatch: 185lbs

Not terribly disappointed; however, if I would have felt 100%, I truly believe that I could have (finally) put up a 200lb snatch. Soon though...very soon.

Happy New Year everyone! Let's set some PRs...in AND out of the box!

Brob's 44

This week's Challenge is short, sweet and intensive. Constantly varied!!! I Love this sh!t. I really wouldn't train ANY other way. Being that the WOD was shorter, I thought this week I'd put a little more effort into the Blog. Talk about this, talk about that. It's the end of the year and I still have to get my wife's Christmas presents packed and wrapped.

So here we go. I am 46 years of age and at times I do look it. But I am faster, stronger, more agile, have more coordination, have a shit load of endurance. What else? Hmmmm? More mobility and flexibility then at any other time in my life. At times I love correcting or messing with people while doing a WOD. Try and catch up!

Sometimes I talk a lot of nonsense. But it's just me. Sometimes I love to joke around and ****off. But that's just me. Sometimes I am serious and get pissy. But that's just me. I like to mix it up. But I do love to lift heavy shit sometimes far and a lot of times fast. I love to push myself to the limits.

There are a lot of shitty ways to train out there. I know, I spent 20-30 years trying it all. My wife and I know tons of people out there that quit lifting, quit doing this and quit doing that. (By the way, can somebody tell me if anyone really believes Zumba will get you fit?) I can and will tell you why. Either they hurt themselves because of shitty training with machines or stupid ways of doing exercises. Or they just didn't see any fuc*ing results fast enough. We were led to believe you have to look fit to be fit. So people acted like mice on a treadmill chasing a dream in a magazine. People were led to believe it's easy getting a certain figure. People do not have time and they get bored fast. We payed to much attention to what was going on outside. For example how we look or how we appear to others figurewise. The health industry knows this and doesn't want everyone reaching their goals. They'd be broke.

The truth is, at all most all fitness clubs I have been to in the states or europe, be it big name clubs or small fitness clubs. The trainers sucked. Most people didn't have any guidance. If they did it's B.S. standard crap that was written in the mags. Any idiot can show you how to use a machine. People were led to believe they need this supplement or another one to get results. All BS.

CrossFit put the concept out there as open source and said; "Hey do this and prove us wrong". (My way of interpreting it.) This is the real deal. They tell you to look for trainers that are interested in you and who really do give shit. Not just about the money. CrossFit teaches us how to get to the results we need fast and safe if we pay attention to detail. Hence the tip: "Leave your EGO at the door."

So what's my point?

Today's Work:

8min Amrap of:

100m row
7 x deadlifts with 100kg (easy shit)
14 x wallball shots with 10kg ball

5min rest
then fib:
Max weight for 1 rep Snatch (we did the squat snatch)
6min time limit.

Results:
Bou. 5 rounds + 30m/ 85kg snatch
rob. 5 rounds /70kg snatch

We have no injuries, no stiff joints and none what so ever health problems! That is the point!

Merry Christmas!

43rd Brob's Challenge and We Ain't Stoppin'!

Another week has gone by and another Challenge has come and gone! But it's ALL good!
Brian came up again with a good idea. This one was From CrossFit L.A. (See Brian's post below)I'll be quite honest it was time to test the power output to see what's going on. I got an immediate reply and will be adjusting the weekly training accordingly.

The weather wasn't on our side yesterday. Icy streets and sidewalks covered with some snow wasn't makling the runs easy. Yet, I didn't want to modify the wod. You just have to suck it up and play the cards dealt to you!

Things aren't always like being on a Merry-Go-Round.
My score for this Challenge was 47 reps.

Here is a link to check out if you feel like you are going to be doing Fran or Thrusters any time soon!

Brob's #43

Not my shirt, but it sums up how I feel about thrusters
(image from www.zazzle.com/FenrirUA)

Lately, I've been getting back to listening to CrossFit Radio. The episodes are always entertaining and informative--I really wish that I hadn't stopped listening to them awhile ago. I'm not sure when they started adding the Workout of the Week (WOW), but I've enjoyed listening to what other affiliates are putting out there. One of these WOWs intrigued me so much, that I thought it would make a great Brob's Challenge.

CrossFit L.A. programmed the following workout:

In 3 minutes, complete the following:
Run 200 meters
135lb thrusters, max reps
Rest 2 minutes
In 6 minutes, complete the following:
Run 400 meters
135lb thrusters, max reps
Rest 2 minutes
In 9 minutes, complete the following:
Run 800 meters
135lb thrusters, max reps

The score for this workout is the total number of thrusters in each round.

My total score: 66 reps

I'll keep my description of how I felt short: anytime that you combine running (heart rate jacked!) and heavy thrusters, you know you're in for some discomfort (i.e., pain)!

Brob's 42 The LTD1

(Bou)Stefan's comment:
They picked a nice weight for the bar. It was good for getting some reps thrown in. But after that, the over the bar burpees really had it in them. They seemed like they were draining the strength out of him. Then at last the pull ups, there he could catch a rest while using the butterfly method. (Rest?) Then he was ready for the Thrusters again.
Bou's time: 11:45

My experience. After doing sumo squats on Monday, (I am always squatting before a challenge.)Therefore I wasn't really excited about it. After reading Brian's thoughts, I decided to keep the rep scheme low. 7 reps each exercise up until the last round. I wish I would have taken the higher rep scheme. There was just too much back and forth. The thrusters were light enough. The OB-Burpees had it in them though. It took me almost 35 pull ups before my arms and shoulders were actually ready to use the butterfly kip. The pull ups were not a rest period for me till the 6th round. Then it was like magic. Nice and easy butterfly kip. Yet the workout proved to be tough!
My time: 19:07 I think it wasn't too bad considering Monday's training and it has been a while since I have done any crossfit workouts

Kiwi took part as well. He has been really busy lately. So his training is about 2 times a week only. But he comes in time after time and gives it his all!
His time: 22:03.

Brob's #42

This week's challenge was recommended by our good friend and long-time CrossFitter, Jay. It was the first workout of the London Throwdown online qualifiers. I had a theory about this workout before I did it: it looked nasty on paper, so chances are, it was going to be ten times worse when I actually did it. Needless to say, my theory was proven.

The weight was light, but the combination of the exercises and repetitions caused me to move a lot slower than I had intended. Sandwiching the bar hop-over burpees in between thrusters an pull-ups kept the heart rate high, but the motivation to go faster low. Great workout for a Brob's Challenge--thanks Jay! Check out the condensed video clip...my time: 14:40 as Rx'd:

Brob's 41# or my failed attempt.

Dec's Painstorm:
10-9-8-7-6-5-4-3-2-1
of
1.5 x bw dl
1.25 x bw back squat
.75 x bw shoulder press.

Nice and cruel!

Thanks to my son Julian for getting this posted for me! (it's great having someone who understands my thought process!) At the same time,I am getting over the flu or whatever it is. Sitting at the computer or doing anything this week just isn't in the bag.

Our Challenge this past weekend "December's Painstorm" didn't cut me any slack at all. Unfortunately I had to quit at the end of the 19th rep of the squats. (2nd round) due to a muscle strain. I thought I could modify the wod and do just deadlifts and presses. However, just setting up for the deadlift caused pain. It's really sad because I generally like these types of workouts. The "slow lifts" usually are not some of my weaknesses.

The weights I had to use were not heavy considering that 135kg is an easy weight for me to deadlift multiple times. 112kg are easy to squat normally. I did notice that I was having problems with the press @ 67.5kg. That would have been difficult to finish fast. So even though I didn't finish I learned something valuable.

Lately, I have been doing 3 days a week program which gives me enough time to recuperate. But on those work days which are long, we really pushing hard! REST DAYS are there to Rest. I will probably being doing the challenge on Sunday's to keep the rest periods in check. On one of the off days I will go run, row, rope jumping or combine those. Nothing major, just enough to experience something different. Having the Open coming earlier this year does not make it easier for me to quit like that.

Fortunately, Bou (Stefan D.) was there doing the wod with me. Seeing him push hard was nice. Especially because he and Brian have a lot of the same strengths. So I can kind of set my pace towards him. He's like a duracell battery. Just keeps going...

Bou's time 27:27

We have a little time till Febuary 22nd. Let's see what happens....

Brob's #41

The monthly Painstorm is named appropriately. Simply put, it is a storm of pain--and this month's workout was no different. Anytime that there are three barbells involved, each loaded with moderate weight, and a rep scheme that was designed to test strength endurance, well, you've got something quite nasty on your hands.

I've really been trying to focus on getting a good warm-up in before I hit the WOD. I force myself to get a good 5-minute, general warm-up in (rowing, jogging, jumping rope, etc). After my core temperature is up, I proceed into about a 10-15 minute dynamic/WOD specific warm-up. Then, and only then, am I ready to hit the stop watch and GO!

The deadlifts (for once) felt decent. I had to break them up in the middle rounds, but I felt okay. I did not break parallel on some of my back squats, which was very disappointing! And the presses...no sweat! Overall, I feel that I had a satisfactory performance. I really wanted to increase the pace of my sets/reps; however, I did not want to sacrifice technique for time. Granted, I got "out of position" on some of the reps, but that is bound to happen when you are pushing yourself hard! My time (at 170lbs bw): 23:17.

Brob's #40

As Brian already put it, the slumber phase is over with. I want to do my part to make sure we stay in touch. Friendship is important in life. (period)

I hate doing hero wods. No if's, and's or butt's. There is just isn't a way to feel good about doing them. Regardless of what one believes, these individuals made a sacrifice. Some people don't even know what it means to make a sacrifice. They are too busy with their own wants and needs. Like blundering ghosts in the dark.

Thank You Santora.

Friday's training really beat me down. So I did the best I could to give everything I had left.

You will notice the horrible jerks.....

Tell me what you see. comments appreciated.

Challenge #40: "Santora"

Rob and I took a bit of an "unplanned" hiatus. I will not offer up an excuse because, simply put, there isn't one. Finally, after a couple of back-and-forth messages on Facebook, we decided we were WAY past due for a challenge.

We restarted the challenge in the form of a WOD called Santora. U.S Army Sergeant Jason A. Santora of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina (text originally from www.crossfit.com).

Hero WODs are always a bit different than the other WODs. For me, there is a significant amount of reflection about why I am doing the WOD and how I am doing the WOD. Before I tackle the workout, I read about the lost hero, I read about their sacrifice, their loved ones left behind...their lives. For once, the focus is not the timer or my score--the focus is giving 100% of myself throughout the entire WOD. It is but a humble way to honor the fallen. RIP Sergeant Santora.

Challenge #39: FGB 6

Kari and I chillin' at CF Blacksburg, VA, post-FGB

On September 17, 2011, CrossFit affiliates worldwide gathered for the sixth annual Fight Gone Bad (FGB). FGB is one of those workouts - when you see it pop up on the main page - that makes you cringe. Normally what follows is a guttural, unrecognizable, subhuman tone that originates in the bottom of your gut, and eventually passes your lips into something that vaguely resembles a sound. However, we all know that Fight Gone Bad is much more meaningful than you and me giving 17 minutes.

This year, affiliates around the globe raised well over $2 million! That is nothing short of incredible. These generous donations benefited the following causes: Special Operation Warrior Foundation, Infant Swimming Resource and CrossFit Kids, and Camp Patriot. Rob and I decided to include this year's FGB as part of our weekly challenge...and what a challenge it was! Both of us gave 100%--we had no choice, and that was alright with us.

Yes, the workout was (and always will be) a challenge; however, the reason why we all give those 17 minutes extends far beyond a workout. The CrossFit community is one of the strongest [worldwide] communities out there. I am humbled to be a part of it.

Brob's 38# /PAW version 2.0

The idea to review this again paid off. A very humbeling experience. The change of rep schemes and distances, however minute, drove home. The 200m and 100m sprints were hard to pull through. I am glad I didn't have to suffer through this by myself.

After doing 400m runs and heavy squat cleans on Saturday, I knew this was going to cause a little misery on Sunday. It's all good though. Got a chance to work on the mental side of things as well. ;-P
I do not like falling behind on our challenges. So there was no opting out this weekend anyways.


PAW revised 2.0
For time:
Run 400 meters
12 Dumbbell complexes
Run 300 meters
10 Dumbbell complexes
Run 200 meters
8 Dumbbell complexes
Run 100 meters
6 Dumbbell complexes

I used 22kg = 48.5 pounds. Jean did the wod with 50kg using a barbell.

my time. 13:34

The PAW [v.2.0] - Brob's #38

If that's not a look of pain, then I don't know what is...

As most self-programmed WODs go, the first time through may not be perfect. I discovered this with last week's challenge. So, Rob and I decided to stick with the same movements; however, we changed the distance and rep scheme around. Here's what we did:

For time:

Run 400 meters

12 Dumbbell complexes*

Run 300 meters

10 Dumbbell complexes

Run 200 meters

8 Dumbbell complexes

Run 100 meters

6 Dumbbell complexes

*45lb dumbbell in each hand

My time: 11:28

During the last challenge (The PAW [v.1.0]), it felt like all we were doing was running. This time around, however, the running and reps got progressively shorter. Those last couple of runs (the 100m and 200m) felt like a mile each though! It think we achieved the desired stimulus with this workout: moving moderate weight while out of breath...and quickly!

Brob's #37

Well the CrossFit Games 2011 are over. It was a wonderful experience and I am sure it's going to become an even more amazing event next year.

That being said, I guess it's time to start getting back on track with my normal training. I am going to lean out very far and put my thoughts on the line. I do not believe that it is necessary to train 3 or more times a day to prepare for a CF event. I think some strength training kept around 15 to 20 minutes and a wod that goes from 5min to 30min will suffice. Once in a while do a long one that goes up to 45min. Keep it varied and work on things that you suck at and that will be enough. For example dumbell movements, one legged overhead squats and ring hspu.

What you should also think about is to start up a challenge. Maybe once a week to keep you preparing for the unkown. If you keep training with the same people or train alone all the time you end up getting used to that environment and that might not be helpful. Mix it up occasionally.

Let's see if I change my mind around.

Our Challenge this week:

Four rounds, 10-8-6-4 reps, for time of:

Run 500 meters
Dumbbell complex*, 45lbs (20kg):
-Squat clean
-Shoulder-to-overhead
-Front squat

*All three movements together count as one rep

Here is the vid for Brob's 37.

Brob's #37 - Back on Track

Leading up to the 2011 CrossFit Games, and for obvious reasons, Rob and I decided not to do a weekly challenge. The reason for this was because Rob was participating in the Masters' Division for the Games--we didn't want to interrupt any kind of preparation that he had in mind. So, here we are, a few weeks later and ready to continue the challenge!

My days in the active duty Air Force are numbered. And as those days pass by, the dream of opening up a CrossFit gym has become more real. With that in mind, my good buddy, Vic, and I decided it was time to program "The PAW"! This workout will become the P.A.W. Fitness signature WOD. Here it is:

Four rounds, 10-8-6-4 reps, for time of:

Run 500 meters
Dumbbell complex*, 45lbs (20kg):
-Squat clean
-Shoulder-to-overhead
-Front squat

*All three movements together count as one rep

My time: 16:06 as Rx'd

After doing the WOD, I felt as though we "missed the boat" with regard to the desired stimulus of the workout. The upgraded version 2.0 is in the works; however, for now, check out how it went:

Brob's #36

It has been more than five years since CrossFit found me. I say that it "found" me, and not the other way around, because I honestly had no idea what I was looking for with regard to a legitimate fitness program. I am just thankful that it did find me (via my buddy, Wade Adams). But this blog post is not about me; it is about the close bonds and friendships that I have made throughout my CrossFit journey.

All of those who were a part of CrossFit Ramstein know what I am talking about. And even though our affiliate had to be discontinued, the flame still burns at Ramstein. Many thanks goes out to those who are still hangin' around the North Side Fitness Center: JB, Jay, Vanessa, Tina, Tim, and Dustin. A special thanks goes out to JB for stoking that flame even more--just recently he has been posting weekly WODs on the Functional Fitness Freaks Ramstein Facebook page.

Even though I am unable to physically be there with my friends, and gut through the WOD with them, they are still in my heart while I do the exact same workout thousands of miles away. For this week's challenge, Rob and I decided to do JB's programming again. We kind of screwed it up though...not resting where we were supposed to! Anyway, here's what we did:

Five rounds for time of:

Run 400 meters

25 Kettlebell swings, 1.5 pood

My time: 13:12 Rx'd

Brob's 35 or Balls To The Walls

Running with your balls to the wall
For Time
Run 1 Mile=1.6Km
30 Wallballs 20/16
Run 800 Meters
20 Wallballs 20/16
Run 400 Meters
10 Wallballs 20/16

I too would like to thank JB for the challenge! As Brian mentioned, these are two exercises that just know how to make you feel bad fast. Who ever says that there's nothing to running, obviously does not know what they are talking about. Running as fast as you can, especially 400 meters, if done hard is just pure pukie time! Putting in the wall-balls was effective. You cannot really rest between sprints while doing them. They expose you to the "suck factor" pretty quick.

Thanks Brian, Jean and as I read today, the Ramstein Crew for participating. JB Knows his stuff!

My time: After bench and squats was 14:55. Did morrison the day before. Wallballs are my best friends now!

BTW, JB, Lauren and I will be competing at Fit As Fu*k as 'Team Rambachis'.

Hey, why I do CrossFit? Clothes get cheaper! No more XXL!

Brob's #35

This week's challenge was programmed by our great friend and CrossFitter, JB. He was able to combine two exercises that I hate the most: running and wall-ball shots. Thanks JB. However, I must digress--it's CrossFit baby!

After I finish a WOD that involves running, I always feel that I could have gone faster. It's funny, because I think that I can run faster every time before a WOD too. But, of course, 400 meters into the run and the "suck factor" kicks in. As CrossFitters, we understand and embrace the "suck factor"--and in Rob's case, he is getting prepared to embrace it like he has never done before. The CrossFit Games are a few short weeks away.

The bottom line: Rob is ready. Awhile ago, Rob asked me to help him program WODs to better prepare him for the Games. I gave him about four weeks of programming...targeting his weaknesses. I refrained from going any further with the programming. Why you ask? Because both of us have identified his weakness...we have worked on them, and he continues to work on them. To offer any supplemental programming at this point would be, in my opinion, counterproductive to his training. Every athlete peaks at different times--it is up to the individual to find out when that time is. For me, three weeks leading up the to the 2009 CrossFit Games, I found that decreasing volume (and a little bit of intensity) is for me; however, for Rob, that may be different. Go get it, my friend!

Brob's 34

What Brob's Challenge is:
It is something that makes me think of all the companions I have met along the way. The simple fact is I have met more kick ass people in the last couple of years than I have in my whole life.

I used to be a very pessimistic person. I really didn't think back then that I was. I always tried to be a happy luck go person. But in fact, down inside I didn't expect too much good for myself.

CrossFit (YES CrossFit!)has given me a new set of eyes. How I see the world now is just amazing. There is always one new amazing person to meet, people to help and wild ass experiences to experience. CrossFit Games and the Fit As Fu*k challenge for example.

Now one of those amazing people I met happens to live across the pond (Atlantic Ocean). How do you keep in touch with people that are so far away? You make the effort! The Brob's Challenge helps us do that!

Let's do it!

Brob's 34 was done with a young brother of mine Jean. Without him things woulds have been really difficult. He knows what I am talking about!

People listen! The Games are coming! If you see shitty form, say fu*king something! Thanks in advance!

Brob's #34

As I write, I am listening to a song by Arcade Fire. The song is called, "In the Month of May". How about the month of June in South Carolina?! According to the locals, the heat is uncharacteristic of this time of year. However, does that stop me from doing Brob's Challenge? No...it does not; but, it sure makes me think twice about doing the WOD after 10:00 AM!

I have gotten behind in our challenge. For this, I am disappointed. I do not like to make excuses. However, this time, I must acquiesce. The lower-right portion of my back has been limiting me lately (let's say for the past six weeks!). Because of that, I have been sticking to lower weights. In addition to the decrease in loads, I have been restricting my "pulling" exercises. And this is why I have refrained from participating in Brob's #33. Do not fear my CrossFit brethren--I will make up this WOD!

Heat aside, this WOD was rough! It tested the ability to move your body (without any additional weight) as quickly as possible, with your heart beating out of  your chest! The "pre-rowing" and "post-running" added a challenging component to the WOD.

Check out a short video of me struggling through...

Brob's: Catching Up (#33)

As you can see it has been difficult for us to keep up. Well no excuses or why's. It's just time to catch up.

Being in the sunshine state for 4 weeks gave me a lot of opportunity to be able to train. However, not knowing when and if I would always be able to make it into a box and train was a lot of times questionable. Most of my workouts were in a park by my family's house. Some of them where at CF Jax and at CF En Fuego. To both boxes I am very grateful for their kindness and support.

Both represent what I love about CF. Community!

This challenge came to light with the need to find out how much weight could be moved in a very limited time frame while being active between the 1rm efforts. Three minutes is not a lot of time. However, it's good to see what am I capable of doing after 4 weeks of almost no barbell movements.

The Challenge:
Max pull ups in 1min
Max weight for 1rm back squat in 3min
Max pull ups in 1min
Max weight for 1 rep overhead squat in 3min
Max pull ups in 1min
Max weight for press in 3min
Max pull ups in 1min
Max weight for push press in 3min
Max pull ups in 1min
Max weight for push jerk in 3min
Max pull ups in 1 min

As you will see, staying focused and knowing what weights to start with is also important. Especially if you are going from kilo's to pounds.
BTW, In the video you will see me holding my finger. I believe somewhere between bowling and box jumps I messed my finger up. ;-P

Brob's Challenge #32

Okay, so Rob and I have gotten behind. Give us a break, it's the first time it has happened in about seven months. I could provide you with countless excuses, and how we "just didn't have time" but that is lame. You may have figured, that by now in my extensive wisdom, I would have a firm grasp on time management. Oh time, you heartless b&%ch!

Anyway, let's get down to business with the belated Brob's Challenge #32:

In seven minutes, complete the following:
Row 1000 meters
100lb (45kg) Squat snatch, max reps
Total score for the challenge is the total number of squat snatches completed

If you take the time to watch the video (which I am sure you all will, right?) then you will notice that the first snatch coming off the rower was as ugly as they come. As a matter of fact, I did not even complete the movement, which of course, resulted in a "no rep" for that one.

For the squat snatches, I wanted to choose a weight that would be relatively heavy, but manageable in regard to rest periods. In other words, I wanted the weight to be heavy enough to make you think twice about banging out rep, after rep, after rep. I believe I achieved that.

My score: 25 reps

Brob's Challenge 31 and 11.6 wrap up

This will be a short post covering todays "suck it up fest"(#31) and the last of the CrossFit Open WODs.

It is nice to be able to just concentrate on training now. We don't have to worry about how we are competing or what our rank is. Now we will be able to focus on our weaknesses. Believe me, my list just got longer! I don't have any pictures. However, you can imagine a ass dragging guy trying to beat himself through a wod that was kicking his butt from the beginning!

#31:

Two rounds, of each triplet, for time of:

Run 400m w/20lb (10kg) vest

7 Muscle Ups (w/vest)

9 Deadlifts, 300lbs (135kg) [w/vest]

30 Air Squats

20 Chest-to-Bar Pull-ups

10 HSPUs

100ft (30m) Bear Crawl

30ft (10m) Handstand Walk

100ft (30m) Bear Crawl.*

*Turns into 60m by finishing round 1 and starting round 2.

The first triplet had to be modified. Instead of Muscle Ups with a vest, I did 21 pull ups and 21 ring dips each round. (with the vest) I just couldn't make it through the transition today. I have been having some problems with my right shoulder so we will see where that goes.

The second triplet didn't have to be mod. But those Chest to Bar Pull-ups were still challenging. The HSPUs were a nice finish. They also prepared me for what was coming up next.

The 3rd triplet had me thinking that Bear crawls was the worst thing to do on a Tuesday morning. That thought was replaced by "wtf" when it came to the handstand walk. 10 meters can be a really long distance if you haven't experienced that way of taking a walk before.

I want to thank Brian from the bottom of my heart on this one! You got me on this one! How many more times I will be repeating myself is unknown. I am sure he has something up his sleeve!

11.6 was similar to "Fran". There were Thrusters and Pull-ups. However, as mentioned earlier by Brian, this had to do with your output. Moving heavy sh*t, long distance fast. Although the thrusters were only 45kg, the weight will make you work after a few minutes. Finding your own pace were you can push yourself and keep going with little pause is the key.

I finished off the 11.6 wod with 100 even reps. My goal was just to make 100. I knew if I got at least that, nothing would hinder me in being able to get to LA.

So now that part of the task is accomplished, there is a lot of grinding to be done before we go to LA.

Let's see what comes up next!

Brob's #31

So, after six weeks of the 2011 Reebok CrossFit Games Open, we arrive back at our very own programming. However, the focus has shifted. Originally, Rob and I chose WODs that targeted both our weaknesses. Now, the priority has changed. Rob has proved to the world, and probably more importantly to himself, that he has what it takes to compete on an international level; he has placed 8th overall in his age group. Rob is going to California.

I have been putting a lot of thought and consideration into Brob's Challenge. I want to set Rob up for success. Along with his own weekly training, Brob's Challenge will focus on Rob's weakness(es). We will visit these weaknesses...again, and again, and again, until we have worn out our welcome. Or, in other words, until he has conquered them.

I programmed the first challenge that followed the Open WODs. I think I satisfied the requirement; however, I feel as if I made a mistake with the last triplet of the workout. It went from a bear crawl, right back into another bear crawl, straightaway, and without rest. Yes, it was quite a challenge--both physically and mentally. Perhaps this WOD targeted not only Rob's weakness, but mine as well. I felt extremely slow throughout the entire WOD. Check out the video clips below to see how Kari and I fared...

My time: 25:28

CF Games Open WOD 11.6, and the Wrap-Up

Many people forecasted an event such as 11.6. But why did they do this? If you are a CrossFitter, then you will, without a doubt, know of the workout named "Fran". It is the classic benchmark CrossFit WOD. Although the programming of 11.6 was not exactly like "Fran" it definitely had some similarities.

The thruster. The pull-up (this time, chest-to-bar). How many reps can you complete in seven minutes? Okay, so the weight of the thruster was five pounds heavier than the "prescribed Fran" WOD; however, five pounds is negligible. As most of the other Open WODs went, this one tested your output...your capacity to move weight as fast as you could.

My goal for this WOD was to complete 115 reps. I completed 114 reps. I made up considerable ground over the last three Open WODs. I only wish that the first three WODs would have played more to my strengths, but hey, that's CrossFit...ever exposing your weaknesses and motivating you to improve upon them! Check out the video below to see how it all played out for me...

Overall, I believe that the CrossFit Open WODs accurately assessed the fittest individuals for each region. If you've been following the Open, then you will recognize some of the "celebrity CrossFitters" as well as some newcomers. With the popularity (and total purse for the Games) increasing, we will find more and more athletes coming out of the woodwork to compete for the title of "Fittest Man/Woman on the Planet". This year marks an exciting and promising step forward for CrossFit.

Rob, my friend and fellow CrossFitter, I am MOST proud of you! You are the 8th fittest man, in your age group, on the planet. It must be a surreal feeling. I will be following (and keeping your ass in gear) throughout your training, and subsequent competition at the Games in California.

CF Games Open WOD 11.5...set a pace

I will start off by saying this: Rob, you are a beast! Rob was able to get 300 reps for this WOD--and he had to transition from outside the box and back inside, just to do the WOD as Rx'd. Me, on the other hand, had the advantage of being able to complete all three movements within a compact area. I was reached my goal of 10 rounds, with two reps to boot (302 total).

After watching some videos, gleaning some strategies from some of my CrossFit buddies, and formulating a plan in my head, I decided to set a goal of 10 rounds. I had planned to keep each round between 1:30 and 2:00. The power cleans were going to be unbroken, the toes-to-bar to be in sets of five, and the wall-ball shots to be unbroken. I was able to keep this plan (and pace) until about the sixth round. After that, the wall-ball shots became one set of 10 and one set of five. If it wasn't for my wife screaming at me and encouraging me, I do not believe that I would have reached my goal.

After the fifth week, I was sitting at 126th in my region. I got off to a slow start, but since 11.3, I have been making up some ground--probably not enough to make it to the Regionals, but I've definitely been having fun!

Rob, my friend, KILL this last one. And all I've gotta say is: good luck in California, because I know you will be there!

CF Games WOD 11.5

Let's cut the chase and get to the point. ;-P
This week's adventure was a 20min AMRAP of:
5 power cleans @65kg/145#
10 Toes 2 Bar (T2B)
15 Wallball

I have recently used the words nasty, disgusting, hard and sneaky to describe the past WOD's completed. I'll just have to admit this one left me floored for a while. When 11.5 came out I thought I'd make a run through it to see how it felt. After about 10 minutes, I was ready for the wod to be over. Thank goodness someone came in to be trained. I did not feel bad about cutting it short.

Attempt #2 was Friday morning. Having already realized that this was going to be taxing enough, I wanted to make sure I got through this feast while I was rested properly. After some coffee, water and warming up it was time to go.
As Brian knows our cealing isn't high enough for the wallballs. Therefore, we have a station setup outside our box for the wallballs. I am not sure if this made too much of a difference in the amount of reps accomplished. I will say that it kept me constantly moving.

My score: 10 rounds flat for 300 points. I am still not satisfied.

I want to thank my wife Susi for judging me and sticking it to me when a rep didn't count. She is one of the most honest people I know.

For me, it's a big deal to know that I am doing the work properly and not half ass. It would be cool to go to LA. However, I don't want to get there on a false pretense.

Thanks SUSI!

Thanks CF Games WOD Planner's for kicking my butt again!

@Brian Kick some a$$ Brother!

CF Games WOD 11.4 - Burpees?

The WOD:
10min AMRAP of:
60 x Bar-Facing Burpees
30 x Overhead Squats with 55kg/120#
10 x Muscle Ups

My thought towards this particular wod, NASTY! Man was this going to weed out the ranks. The Burpees are going to get rid of all the wild kipping going on, making the muscle ups hard for those that cannot do normal ones without a gymnastic kip. The over head squats were going to be tough. After all those Burpess, how heavy is a 55kg bar going to be? Think about the stability here. For me, myself and I, this was going to be interesting. I did a trial run Thursday morning to see how I should pace myself for the real deal. In this attempt I finished with just one mu to let myself know the mu's can be done after all the Burpees and OHS. Mentally speaking, I was set for this one.

When the sun is out in Germany, what does one do on a Saturday afternoon?
Go get some Coffee and Cake! No, just kidding (a little) The Open Games WOD or our challenge of course!

This time around I completely warmed myself up. Every rep counts right? Went and did several sets of OHS to make sure the kinks were out and finished up with some toes to bars. One thing is clear. MU's and I don't always agree with each other. My game plan was to stick with safe, clean and efficient work through the whole deal. Sticking to this game plan was the key for me. Being efficient will help you move faster. Therefore, I made it clear that I would do single MU's to keep me from hurting myself or getting a missed rep. My shoulders are not always forgiving to me.
This time around I finished with 60 burpees, 30 ohs and 7 mu's. Not bad for me I guess.

Congratulations to anyone that attempted this wod! Respect!

CF Games Open WOD 11.4...yay, burpees!

When the CrossFit Open WOD 11.4 hit the streets last Tuesday evening, I became excited. While not all three movements were necessarily among my greatest strengths, they were not among my most dreaded weaknesses either. The bottom line: I could stay efficient with each movement.

Burpees are burpees--whether they're bar-facing, hand-clapping overhead, or whatever. Burpees will forever remain a CrossFitter's bane. The overhead squats, at 120lbs, seemed reasonable. And the muscle-ups? I can do muscle-ups. Put them all together in a nice little 10-minute AMRAP, and you've got one nasty little WOD.

I did a "one-round test run" before I actually attempted the WOD. I did not go all out--I just maintained an even pace. I ended up completing one full round (100 reps) in 9:17. I then proceeded to set my goal for 120 reps, and planned to knock it out on Saturday afternoon. I always feel, that when setting a goal, it should be very challenging to reach, yet not unreasonable. I feel that I hit the mark on this goal: I completed one full round plus 15 bar-facing burpees (115 reps). Just like 11.3, I had to video tape this one and send it up to HQ (and the world) to judge. Here it is:

Game WOD #3

As Brian mentioned in his thoughts to CF/G/WOD 11.3 the weights did get heavier. I really believed that it was time though. The first 2 wods were great with lighter weights. If the weight is easy, go fast right? This wod was heavy enough to get rid of any excuses about competing. No "if's", no "and's" or "but's". If it was heavy for some, then technique is going to be an issue. (Think: Coach Mike Burgener) If the weight was light for other's then how fast can you push yourself for 5 minutes. (Think something like Fran without the pull ups)

All in all, what fantastic and easy wod to judge. A 5 minute AMRAP of: Squat Clean and Jerk using 165# or 75kg. Some of the footage out there shows some amazing work being done! Respect to all those Monster's and Ladies giving it their all out there!

For me, the 5 minutes went by FAST! My goal was just to get it done with the least amount of missed reps as possible. I didn't have one particular strategy. I did know that if I started using the thruster after the squat clean, things would be getting heavy soon. Therefore, I just stuck with doing squat cleans and jerk. The jerks turned out to be push presses somewhere down the line. The last reps turned into squat clean thrusters. During the last minute, I misunderstood my judge thinking I had 20 reps already. So I thought if I used the thruster I would be faster. Sadly enough, I finished with only 23 + 1 squat clean reps. With 2 reps taken away for not being locked out.

All in all, I should be happy. I might be happy, but then again, I am not satisfied. Things to be worked on. I do notice that the warm up last mentioned is tuning me in. Btw, I added toes 2 bar. I believe the Rob's warm up is complete.

Congrats to all that did what they could to get to the next wod!
Way to bust it Brian!

CF Games Open WOD 11.3...Getting Heavier

Many CrossFitters had been wondering when the CrossFit Games Open was going to get heavy. 165 pounds may have not seemed that heavy to most; or, maybe, it seemed ridiculously heavy to some. The bottom line: yes, the weight got heavier...especially taking into consideration the fact that the workout was only five, short (or long, depending on your perspective) minutes long. Complete as many rounds as possible in five minutes of: 165 pound clean and jerk (or ground-to-overhead). That was it. Was there a strategy behind this workout, or was it just "go as fast as you possibly can".  As all WODs go, the strategy was arguable.

For me, this workout was based on strategy. I "tested" the first two workouts--I did a portion of them, just to get a feel of how I wanted to attack them. Then, when I felt that I was ready, I tackled them head on.  I did not have that luxury for 11.3. Kari and I were going to be out of town in Atlanta for the weekend, cheering on the Phillies (they won two games out of the three-game series!). Because of this, I had one shot at the WOD. And, for the first time,  I had to video tape my performance and submit it to HQ (and the world) to judge. My goal was 30 rounds (60 reps). I achieved 25 rounds (50 reps). Of course, there is always going to be a bit of disappointment when a goal is not reached; however, I am proud that I stuck to my strategy, and (efficiently) accomplished as much work as I possibly could in five minutes.

Below, you will find the video that I submitted to HQ:

Brob's Challenge: CF Games WOD #2

Hold The Standard

The CF Games have been so far showing me where my flaws are and what I need to be doing. I can't and will not be satisfied.
At the end of the second wod I was 7th place overall in the masters 45-49 age group. 301pts for wod #1 (23rd) and 386pts (10th) for wod #2.

Games WOD #2 was a 15min AMRAP of:
70kg Deadlifts x 9
push ups x 12 (hands lifted off the floor at the bottom.)
box jumps x 15
The dl's were light enough. However, I knew that the combination dl's, b-jumps and push ups were going to be a suck-it-up party. Whoever can push themselves to the extreme without any type of self-preservation here is going to do well. The box jumps just tired me out. No if's and butt's about it.

This wod made me think hard about what I have been doing the last 12 months. As I see it, I haven't followed the warm up which is best for me. Other then that, the programming I have been following for myself has been excellent. (CFJAX) Why because I don't have to guess about what I should do. It has pretty much kept it all constantly varied and has me working on my weaknesses.
As of this week my warm up is back to 3 rounds of:
samson stretch each leg x 30 seconds
15 ohs
15 push ups
15 sit ups
15 box jumps
15 du
15 pull ups (strict)
15 ring dips
This might be a lot to some. For others probably not much at all. After that, I go through the Burgener Warm Up. Then I am ready to go.

This weeks wod #3 is 5 min of Squat Clean to Overhead. Up until now, how well I place or rank didn't mean crap to me. This week is a different story. I want more..... to be con't

CF Games Open WOD 11.2...Work Capacity Tested

The CrossFit Games Open WOD 11.2 was a true test of accomplishing work...and fast! The weight was light and the rep scheme was set up so there was virtually no excuse, other than your own, to stop moving. It was a test of overall capacity, heart, grit, and gut.

At the end of the second week of the Open, I am sitting at 231st place out of 1,063 in my region. While I am not entirely satisfied (who ever really is) with my current place, I must keep in mind that there are still four weeks left. I have no great vision of making it to the Games in California in July. However, the Open has given me back my competitive drive and thirst for getting better. Before the Open, I was still doing the 3-on-1-off main site WODs; however, I have now reevaluated my weakness, and made a conscious decision to start working on them with more fervor and dedication.

Check out the last minute of me pushing through 11.2--I love hearing my wife scream at me. To be honest, that is the only thing that I heard throughout that entire, miserable [lovely] 15 minutes. Thanks babe!

CF Games Open 2011 WOD #1

After we decided just to use the WOD #1 from the CF Games Open as a challenge, I thought of how marvelous this wod with over 22,000 other athlete's is going to be. My hat goes off to HQ for this opener! Like Brian mentioned, this isn't all that simple. In my opinion it is a very clever wod to fool the masses.

Why? Just look at it.
A 10min amrap of: 30 double unders followed by 15 power snatches using 35kg. May I just say, Sneaky!

Staying extremely focused is the key here. In the beginning, you have to stay relaxed during the double unders while keeping the glutes and abs tight. If not, your shoulders are going to get tight fast. Think efficiency here. Power snatches with 35kg for seasoned CrossFitters are simple enough. Yet combined with the du's and the amrap, this is one tiring wod for the hip flexors, calves and arms.

I did this wod twice. The first time I only had 5 rounds. Depressing. I couldn't believe it. In the first 2,5min the 3rd round was almost finished. What happened with the rest of the time? Did I burn myself out trying to go fast? Who knows??? So being the sport I am , I didn't argue.(;-P) Just had to suck it up and get on with life.

The second time, I followed the same recipe. We just made sure there was a visible chalk line drawn each round to know where I was at. This time turned out to be better. 6rds+30du+1snatch. Am I happy? NO. There is always going to be the desire to do better.

The competition is going to be tough. A whole lot of great athlete's out there. But isn't that how we get better at something?
Enjoy the Games!

CrossFit Games Open 11.1...Take One

What perfect timing. I couldn't think of a better challenge for this week other than the CrossFit Games Open 11.1. A 10-minute AMRAP. Simple, right? Yeah...not quite. This little bugger-of-a-workout mixed in the need to maintain acute focus while testing one's "gut" throughout the entire 10 minutes.

As of this blog post, I am sitting 228th out of 847 for my region. Needless to say, I am not completely satisfied with my current standing. Because of the deadline extension, I will be reattempting this on Friday. This time around, instead of getting it done at a registered affiliate, I will be accomplishing it in my very own garage gym. Kari will be judging and video taping, and Riddic will be there to cheer me on. I couldn't think of any better way to get it done! My intention with going to an affiliate to compete was to be surrounded by the "competitive atmosphere"--however, I should have known that after 3-2-1...Go, everything around me became a blur, and I went deep down into my own little world. This last time (as most are) was a little world of pain. And you're going to do it again, you ask? Absolutely.

Congrats to Rob and every other CrossFitter out there who finished the first of six CrossFit Open WODs.

Brob's #24

Post-WOD bath from Riddic

Half a year: that is how long Rob and I have been doing this challenge. I am fortunate to have such a loyal and true friend. So, I'd first like to say "thank you" Rob for keeping this challenge alive and keeping me honest. Now, on to Brob's #24.

It hasn't really been that long since I left Germany. However, I suppose it has been long enough to forget how the number "1" is written over there in Europe. Long story short: I thought the WOD called for 70 squat snatches and 70 overhead squats at 135lbs. After thinking that, I pretty much resigned myself to the fact that this was going to be a "just gotta finish it, I don't care what my time is" kind of WOD. Luckily enough, Rob and the boys completed the challenge before me--I had the opportunity to read the blog first. Oh...it was 10 reps, not 70...duh!

This challenge definitely targeted some movements I have not done in quite some time. If you watch the video, you'll know what I mean (um...like having to bail out on the first snatch!). My goal, as with most CrossFit WODs, was to just keep moving. The barbell movements were all accomplished at 135lbs--light enough to move relatively quickly, but heavy enough to become burdensome.

The heaviest kettlebell that I own is only 45lbs, so I decided to scale up the reps to 35 instead of 20. I hope this proved to be similar to 20 reps at 32kg.

My time: 12:02

Brob's #24

Brob's #24 was a wonderful test for my weaknesses. It consisted of:

30 pistols
20 full kettlebell swings @32kg
10 squat snatches @ 135#
30 pistols (again)
20 handstand push ups
10 sumo deadlift high pulls with @ 135#
30 pistols (while it's just so much fun!)
20 toes 2 bar
10 overhead squats @ 135#

For Time.

If you have never done one legged squats (Pistols), they require a litlle practice. Back in September, I couldn't even really do them. As life would have it, they showed up at the "Fit As Fu*k" Challenge as part of the skills needed to be completed in wod 1. How terrible I was at them! I can only say this, it just took a little effort a few minutes here and there and they were off my check list!

The statement: "practice makes perfect", reall become a reality here.

Today's concoction
was mixed by one of our house matador's. Stephan Dallheimer aka Bou.

He hit the spot with this one. There is nothing like trying to do squat snatches and ohs after you have done a bunch of pistols.

Thanks Bou!

Thanks to Jürgen Mändlein, Shorty and Kiwi for being with me on this one! They helped and motivated each other to get through this today!

Our times:
Kiwi. 15:50 -mod pistols
Shorty (Johannes Knöchel) 16:01 -mod pistols / used 115# for the bar.
Jürgen :17:36. pushed himself amazingly well. mod pistols and 95# for the bar.
rob. 16:30min. rx'd

Brob's #23

Today was an excellent day for the Painstorm! Sun was out and the temperature was perfect for getting a sweat on! I am really happy that Brian and I are pushing through with our challenge. The spice of life! I will admit, it seriously made me cringe when I saw how many muscle ups were on the table. That is something to chew on for me! It's like the lotto. Either I am doing them well or they are kicking my butt. Needless to say, I am working on my weaknesses! ;-P

As Brian mentioned, the A-Blog and all other CrossFit sites out there are a great source of motivation for me as well. I will not go anywhere without having a cup of coffee and the chance to check out CrossFit.com and several other favorite sites.

So the Painstorm:

15-12-9
Muscle Ups and HSPU
1000m run (we don't have a rower)
fib
21-15-9
Toes 2 Bar and Ring Dips
1000m run
fib
30-20-10
Pull Ups and Push Ups
1000m run

Heads up to Juergen Mändlein. He didn't give up and did every one of the mu's! Bou really did well again today! Nice effort Buddy! Fortunately our hands held up to the challenge!

This body weight mayhem as Brian decribed it, really took us to our limits and capabilities. I was a little afraid of loosing the intensity because of the mu portion. Thank goodness that didn't happen! After the first 1000m run the rest of the wod put me where I wanted to be. On the edge!

Stefan (Bou's) time: 35:24min Great effort in pushing us!
Juergen M: 52:30
rob: 50:55. The mu part took me almost 22min. That was disgusting!

Brob's #23

The Painstorm. Who out there can honestly tell me that they actually look forward to the Painstorm. I mean, come on, just the name is enough to cause you to turn your back, slink away, and hang your head in defeat. But that is just not what we do as CrossFitters, is it? No, of course not. Whether we look forward the WOD or not, we always welcome the challenge--that is just how we're programmed. The March 2011 Painstorm was no different.

I check out the A-Blog daily; it is just part of my routine. Akin to the necessity of guzzling down your daily cup of Joe, the A-Blog provides me with the everlasting support of the CrossFit Community. Great posts, great pics, and great words of wisdom and inspiration grace the pages of the A-Blog everyday. And, of course, the first day of each month, the A-Blog brings the Painstorm--this month via CrossFit Northeast England.

It was body weight mayhem! Muscle-ups, handstand push-ups, toes-to-bar, ring dips, pull-ups, and push-ups galore! Add a few 1000m rows in there and you've got one, tough challenge. My hands were borderline ripping throughout the entire WOD; fortunately enough, I was able to get away with just a blood blister on my right hand and some toughened-up callouses to boot.

My time: 33:26 as Rx'd

Kari's time: 50:57 (2 Ab-mats, mu/ring dip assist, 800m run)

Here's a short video clip of Kari and I trudging through the Painstorm. You'll notice that it says "Brob's #22" in the beginning; that was a mistake...it was actually the 23rd challenge. Also, my video camera's battery crapped out about halfway through, so I was unable to get clips for the entire WOD.

Brob's #21 & #22

I thought I let a challenge slip by me. Rob sent me #21 a couple of weeks ago and, as usual, I had planned on doing it over the weekend. However, a couple of weekends ago I had to go for a run. Okay, well...I had to go for a 13.1 mile run. Kari and I ran in the 2011 Myrtle Beach Half Marathon.

I had been nursing a slight hamstring pull for the last few weeks and I wanted to make sure I would at least be able to finish the run. My original game plan had changed: I just wanted to keep on running. I finished the half marathon, without stopping, in 2:03:20. I was satisfied with that. However, next time, the goal will be to finish in under two hours! I needed a few days of recovery time following the half marathon so I was unable to complete Brob's #21. But I think (I hope) Rob will allow me to use the 13.1 run as my challenge for the week.

On to challenge #22: Death by burpees...ugh! For anyone that has ever done a burpee, I really don't need to explain how awful this workout became.

My results: 17 minutes + 13

Great job everyone--I'm looking forward to next week's challenge!

Brob's #21 and #22

Brob's #22
Brian's turn! His idea: Keep things simple! So from my part there isn't really all that much to explain.

This week's challenge: Death by Burpee
Another EMOM for us, yet a great idea! Not too many things bring up the suck factor so fast like Burpees do.

My score: 16min + 10 Burpees.
Ralph. 17 min
Bou.19min

Thoughts: It was a nice butt kicker. I am trying to find out a way to get down faster without blowing my shoulder out. For me to be flying down and have that happening is not what I would like to experience again.



Brob's #21 was a simple challenge. I still haven't completely decided what to think about it. An error or was it a good thing to do.

After doing the Self Pity WOD, I thought it would be cool to have a buy in and a cash out.
However, I also thought it would be cool to do something simple.
My idea:

Buy in: 50 thrusters @ 50kg.
WOD: Death by 10m Idea came from CFJax.
A 10m sprint the first min. Back and forth for the 2nd min. 3 lengths @ the 3rd min and so on until you can't finish the sprints required for that minute.

In addition to that, I wore a 10kg vest. My reasoning was that I wanted to remind myself where I came from before I started CrossFit.

The cash out: 50 ghd sit ups.

My score:

60 Thrusters@50kg. I felt really warmed up after the first 30 so I decide to do 10 more. The last three sets were at 10 reps each.

The sprint wod with 10kg vest: Made it to the 16th minute.
Didn't really feel the intensity till the last few minutes.
- Something to think about.

Afterwards, 50 ghd sit ups. Something that one should do more often.
A nice finisher for the day.

Brob's #20 or Self Pity?

Today was one heck of a day! No, it was one heck of a weekend! My wife and I were able to spend time with some of the people that are responsible for helping me get my "CrossFit Lifestyle" in the right direction. To be in the place where Brian and I first got to work out together @ CF Ramstein. It was the place where I first learned what CrossFit was really all about. Up until then I had just trained by myself. Man was I high off that first experience.

It was only fitting today as part of the challenge to be able to participate in CF Ramstein's tradional going away wod. This time it was for a great and tough lady Lauren G.

(Actually quite sad if you think about it. "Going away, d...")

Lauren's going away wod:
"Self Pity"

After that we were finished!
However, I didn't and wouldn't let Challenge # 20 slip away.

My first impression during the warm up started worrying me. My shoulder press is 82kg. My push press is much higher and the jerk is something I need to work on more often. Although Brob's # 20 is with BW, it shouldn't be a problem right? My warm up told me that it wasn't going to happen with 86kg today.

At first I thought I'd just put it off for tomorrow. But darn isn't this what we train for? The unknown and unknowable. The conditions and circumstances are always going to be an advantage for you or a disadvantage. So in staying in line with Lauren's wod and for the reason's we started the challenge, I just did it!
No, I didn't have time for any "self pity"!

Thanks Brian and Kari for showing me how it's done! Great effort there!
Thank you Jean for doing the challenge wod with me!

Our results modified to 70kg:

Jean 16 rounds.
Rob. 12 rounds. Burned out and spanked! Should I feel disgraced? Maybe just a little! ;-P

Thanks to the Ramstein crew for letting us party, sleep over and train with you guys!

Brob's #20

Amazing. 20 weeks have passed by and it seems like just yesterday that Rob and I came up with the idea of Brob's Challenge. It has been 20 weeks full of tough WODs--WODs that have tested both the body and the mind. It has been a great learning experience with regard to programming extremely challenging, but not insanely impractical workouts. I definitely botched up some of the WODs, expecting a particular stimulus for some and getting something completely different. But, that's how we learn, is it not? By making mistakes.

I did not quite make a mistake with Brob's #20; however, I should have gone with my original gut feeling. Here is what it was:

Each minute on the minute, for 30 minutes:
1 Clean (squat or power)
2 Shoulder-to-overhead
3 Back squats

The load on the barbell for every movement will be your body weight. If, at any time, you are unable to complete a round within the one minute time limit, the workout ends and you will record your total rounds that you completed.

Kari and I were able to complete all 30 rounds, making the one minute cut-off every time. My original plan was to make the back squats four reps instead of three. In hindsight, I really wish that I would have done that. Although the workout did become more challenging as the minutes wore on, I was still able to complete the round in plenty of time (normally under 20 seconds), with sufficient time to rest for the next one. Overall, it was a great workout--barbell complexes rock!

Brob's #19

Today, I was the brat and Brob's Challenge #19 was the baseball bat (watch video for the Ramones reference). I will not conjure up one excuse as to why this WOD was extremely challenging today. Not one. It simply (or not so simply) was just not my day. But, I am not overly disappointed--everyone has these kinds of days once in a while during their training. Unfortunately, Kari and I did not do the challenge on the same day. Perhaps if she was there to push me through it, I would have ignored the "suck factor".

400 double-unders. A long time ago, 400 double-unders would have seemed virtually impossible. The reason? Oh, because there was a time when I could not do ONE double-under to save my life.Now, since I am reasonably proficient at them, I knew I could do 400 double-unders. However, I had no idea just how long it would take--especially after the 400 meter sprint and 10-minute AMRAP. Let me tell you this: it took a lot longer than I would have liked!

Our results (400m run / 10-min AMRAP / 400 double-unders)

Kari: 1:30 / 6 rounds (185lb, then 155lb DLs) / 2:33 (100 reps)

Brian: 1:19 / 7 rounds + 1 DL / 13:53 

Brob's #19

Today's challenge has to do with basic functional movements. We are trying to find our faults now instead of waiting till it's too late. You never know what will be thrown at you in life or the cf games.

The task:
400m Sprint
followed immediatly by
amrap 10min of:
deadlift x 6 with 120kg
push ups x 12
air squats x 18
followed immediatly by
400 x double unders (yes 400)

After sprinting 400m against the wind (that being exausting enough by it self), there is nothing easy about 120kg deadlifts. The push ups and the air squats are two more basic exercises after the deadlift. But what happens if you start getting burned out? You start getting sloppy. Trying to work on form when your tired is not an easy task. But it needs to be done. Again and again. Why? Keeping constant control of near perfect or perfect form will save you energy and strength. That helps you do more work faster. Simple.

The 400 double unders are great for increasing work capacity. Plus, after doing air squats, push ups and dl's, you can only get them done if you are concentrated and using proper technique.

Take the challenge and find out for yourself!

Our times and scores:400m/rounds/ 400du time

bou. 1:15/ 8 + 6dl/ 9:51

butcher. 1:32/6 rds/ 12:00 (did 1200 single's

rob. 1:16/7rds/13:07 ( du's *'*§$ed me!)

Brob's #18

Our Challenge as Brian posted below was very clever and well put together this week! As Brian mentioned, with a lot of the AMRAPs there is always some kind of pacing or hesitancy of going all out.

What does hesitate actually mean?
In my "Oxford American Dictionary" it says: to be slow to speak or act or move because one feels uncertain or reluctant, to pause in doubt....

With a 5 Min amrap that means go all out! There is no time to hesitate. For an experienced CrossFitter, transition and reaction time is what makes you or break you here. How fast can you get through the 3 exercise with only 16 reps per a round?(1st. amrap)
How fast can you move before the suck comes in?

It would have been easy to answer. But, with 1200 meters and one more 5 min amrap, Hhhmmm?

So my thoughts? Just GIT-R-DONE!!

The snow and ice made the 1200m difficult. However, that's just the way it is.
Everyone that competed got through safely and had fun doing this Challenge!
Thanks Brian!!!

Our times/rounds (total time with a continous running clock):

Butcher: 17:13 6/2
Jean: 16:15 4/3
Reid: 15:40 6/5 moving really fast here. Paleo Rocks for him!!!
rob (old man) 16:20 5/4

After the 1200m meter run I thought the 2nd 5 min amrap would be a piece of cake. I was mistaken. The Goblets got me!

Brob's #18

A 5-minute AMRAP--not the norm. Usually, AMRAPs are in the 20-minute range...at the very least, maybe 10. For me, going into an AMRAP means that there will probably be some kind of pacing going on. Long ago, I learned the painful lesson of "shooting out of the gates" like a possessed race horse, hopped up on multiple doses of pharmaceutical-grade speed. My face was beet red, sweat was dripping, and I desperately wanted the WOD to be over with. Much to my dismay, I realized that there was still 17 minutes left in the workout.

However, a 5-minute AMRAP is a different story. There is no excuse not to go all out...no excuse to not go completely ballistic for the entire five minutes. But...throw a 1200 meter run in between two 5-minute AMRAPs, and the end result may turn out to be completely different than how you originally perceived the workout to unfold. I suppose one can say that about any CrossFit workout though, huh? Always seems different "on paper"--that is, of course, until we are in the middle of the WOD, cursing ourselves for thinking something so foolish.

This week's challenge was:

Complete AMRAP in five minutes of:
3 Overhead squats, 50kg
6 Chest-to-bar Pull-ups
9 Chest-to-deck Push-ups

Run 1200 meters, then, immediately:

Complete AMRAP in five minutes of:
3 Power snatches, 50kg
6 Ring dips
9 Goblet squats, 1.5 pood kettlebell

My results: 6 rounds + 13 reps / 5:11 / 5 rounds
Total time: 15:11
Total rounds/reps: 11 rounds + 13 reps

Brob's #17

Rob made an excellent point in his post below when he said, "...what exactly is a challenge...it is something difficult that you usually wouldn't do." Because we've been doing this challenge for quite some time now, I did not want to get caught in the trap of "bogus programming". This week's workout was far from bogus ; it was legitimate and most worthy of Brob's Challenge.

I knew it was going to be a grind; pacing myself was a very important factor in completing this challenge satisfactorily. It was one of those workouts where, somewhere in the middle of it, you seriously start considering just loafing your way through the remaining rounds. However, I tried my best not to listen to that little voice...I tried to keep a steady and even pace. The only rest that was taken was short breaths in between the burpees and muscle-ups. The double-unders, for the most part, went pretty well. I got tripped up a few times and my shorts almost fell down to my ankles (forgot to tie the drawstring), but overall I was happy with them.

Luckily, I had Kari alongside of me to keep the energy up! This workout would definitely have been much tougher to complete without someone there to keep me going. To put in perspective the amount of repetitions that we completed, check out the following numbers:

Double-unders: 300
Burpees: 200 (ugh!)
Muscle-ups: 50

Kari's time: 39:06 (assisted muscle-ups)
My time: 28:32 as Rx'd