What a B-Hole

Life gets a little crazy at times! Right? Everyone knows what I am talking about....

So we took a break off from posting. Yet I don't believe it was a bad thing, we have been busy the whole time.
Brian has set up his new box, (CrossFit Big Horn)taking care of family, moving odd ends and whatever else shows up.
I have been playing around doing whatever I do! My time for the B-Hole was 10:31? I however, forgot to throw on a vest. f*$K! There is always next time, right?

I had a great time with my wife and Chris, Jody, Joy and Ray. Ray stuck it to me today! But it's all good! I got to do the first Brob's Challenge in the area where I first hooked up with Brian. In Ramstein Germany. Great weekend and great people!

The WOD That Started It All

Brob's #46 or "The B-Hole"

BLUF: It's been way too long.

Nine months is the normal gestation period for human pregnancy - that's a decent amount of time. Of course, you can ask Kari, or any other mother, and they will probably agree with me. Nine months. That is how long Brob's Challenge has been dormant; however, we're back at it again! I won't make excuses as to why the challenge dropped off...I don't put much stock in excuses, even my own.

I wracked my brain trying to come up with a suitable "welcome back WOD" when it finally dawned on me: let's take it back to the WOD that started it all. I should have paid closer attention though--I forgot to do the chest-to-bar pull-ups! With that said, my time was 8:41 (a PR by 1:19); however, I really can't count it as a PR, now can I? Rx'd is Rx'd, and I did not do it as such. I suppose I can do it again, but man...I forgot how much "The B-Hole" sucked!

Brob's #45: Hidalgo

Hero WODs are more than just workouts--they are a time for reflection. Hidalgo was no different. I was taken aback as I read his story. He had been wounded, but despite his injuries he stayed and fought along side his brothers. And for that selfless decision, First Lieutenant Hidalgo paid the ultimate sacrifice. No longer can he celebrate the upcoming new year with friends and family; no longer can he look up to sky, close his eyes, and let the sun wash over his face; no longer can he embrace his loved ones. These are the things that, perhaps, most of us overlook on a daily basis. I am not saying that most of us take them for granted; however, our fortunes seem invincible sometimes, don't they?

After I took some time reflecting on Lt. Hidalgo's story, I took a little bit of time to reflect on my own. I have been blessed with a loving family and amazing friends. What else can anyone ask for? Because, when it comes down to it, what else matters but your family and friends? 2011 was an amazing year for my family and me--the best part about it was that our son, Bryce, was born. Look out 2012!

It took me 49 grinding minutes to finish the workout. RIP Lt. Hidalgo.

Hidalgo or Brob's 45#

My last WOD of the year. Hmm. What, Why and How should I finish this year of training? This has by far been one of the toughest years up to date. At the same time it has been one of the best. I have made new friends and deepend friendships where I could.

Life is like a WOD in a wierd sort of way. Some of them make you proud, some make you very humble. Other's bring you to your knees and some fill you with awe.

I felt it appropriate to finish the year off with a Hero WOD. As I have mentioned before, I hate Hero WODs. Period. That will never change. The last 3 wods of the year posted on CrossFit.com happened to be Hero WODs. Yet, I had already had my mind set on Hidalgo. Once my mind is set, I will not be wishy washy about it.

A Hero WOD is generally nothing easy to run through. You will suffer if you attack it appropriately. Life isn't easy and making sacrifices aren't easy. Thinking for yourself and making decisions regardless of self sacrifice aren't easy. There are very few people in the world that are absolutely capable of being clear minded and regardless of fear still know how to live fully to the limit.

First Lieutenant Hidalgo as I understand took responsibility for himself and those under his command. Regardless of what he had to lose he made his choices and was not bonded or caged by fear.

"Hidalgo"

With a 20 pound vest do:

2 mile run

2min rest

with the vest still on do:
20 squat cleans @ 135 pounds
20 box jumps @ 24"
20 walking lunges with 45 pounds held over head.
20 box jumps @24"
20 squat cleans @135 pounds

2min rest

run 2 miles.

All of it for time.

It was dark when I started and the weather deemed to fit my mood. (I really hate doing hero wods) With it being cold as shit, raining and somehow snowing at the end, I finished at 47min.


Let the new year come. I wish you all a wonderful and eventful 2012!

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