"R U XFIT?": December 2011

"What is CrossFit?"

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

--www.crossfit.com

CrossFit Quotes

"We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can." --Coach Glassman

"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." --Coach Glassman

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
--www.crossfit.com

READING LIST

In Defense of Food
Transformation
A New Earth
Power of Now
No More HRT
Rx for Nutritional Healing
Modern Herbology
Reinventing Medicine
Muscles Alive
The Art of Expressing the Human Body
Training Lactate Pulse Rate
Deep Survival
Healing with Whole Foods
Detoxify or Die
Tipping Point
Blink
Living the Low Carb Life
Scattered Minds
Emotional Intelligence
The Web that has no Weaver
Why Zebras Don't Get Ulcers
The Poliquin Principles
Adrenal Fatigue: 21st Century Stress Syndrome
Facts and Fallacies of Fitness
Inevitable Grace
How to Eat, Move and Be Healthy
The Metobolic Diet
The WV Advantage
Olympic Weightlifting

Thursday, December 29, 2011

THURSDAY 111229

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WU: nada
WOD: Rest Day

WEDNESDAY 111228

SLEEP (hrs): 9.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: foam roller
WU: rotations
WOD: 3x5
FS 95-95-95
PC 95-95-95
SP 75-75-75

Wednesday, December 28, 2011

TUESDAY 111227

SLEEP (hrs): 7.5
WATER (7x16oz): 3/7
Fish Oil (Tbs): 6
Multivitamin: 2
Cheats: 4
MWOD: nada
WU: rotations
WOD: 20-min LSD

Monday, December 26, 2011

MONDAY 111226

SLEEP (hrs): 9.0+
WATER (7x16oz): 3/7
Fish Oil (Tbs): 2
Multivitamin: 0
Cheats: 0
MWOD: foam roller
WU: miniWU
WOD: 3x5
Front Squat 95-105-115
Power Clean 95-95-115
Shoulder Press 75-75-85

Sunday, December 25, 2011

THURSDAY 111215

SLEEP (hrs): 6.0
WATER (7x16oz): 3/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: nada
WU: nada
WOD: 3-mi run (10:00 pace)

Wednesday, December 14, 2011

WEDNESDAY 111214

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 2
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: 2 x 10 Kb row / front squat (16kg)

TUESDAY 111213

SLEEP (hrs): 6.0
WATER (7x16oz): 2/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: Mag5
WU: 4 x 5 Kb swings press row squat
WOD: :20/:40 x 8 rounds
2-hand Kb swings (16kg)

Sent from my iPhone

Monday, December 12, 2011

MONDAY 111212

SLEEP (hrs): 6.0 (NFL)
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 3
MWOD: Mag5
WU: 2 x 5 Kb swings press row squat
WOD: 4 x 10 Kb press (16kg)
4 x 10 2-hand Kb swings (16kg)

Sent from my iPhone

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About Me

"CrazyHusband" is an Army Major currently working for the 65th Medical Brigade in Yongsan, Korea. He is a CrossFit Level I instructor who found CrossFit on 01 OCT 07. He has been addicted to the workouts and "drinkin' the Kool-Aid" ever since. He has frantically collected amazing CrossFit certifications to bring to the Korean peninsula for the next three years...

CrossFit Level I
CrossFit Kids
CrossFit Nutrition
CrossFit Running & Endurance
CrossFit Barbell
CrossFit Gymnastics
CrossFit Olympic Lifting

Personal Records (PR)

APR 09 APFT (284)
PU - 57
SU - 77
2mi - 13:25

OCT 08 APFT (283)
PU - 65
SU - 80
2mi - 14:36

APR 08 APFT (282)
PU - 61
SU - 75
2mi - 14:04

CFT - 630
CINDY - 12/14
FIGHT GONE BAD (Task) - 20:33
FRAN - 10:44/9:38 (Frozen)/9:30
GRACE - 9:56*/5:55* (115#)
GRIFF - 12:41
HELEN - 13:53/12:36
LUCY - 16:12
MURPH - 48:07* (no vest - broken)
NANCY - 19:21* (65#)

100 Perfect PU WOD - 10:59

4x800m Run - 13:03
2-mile Run - 14:04/13:25
5k Run - 27:27/25:30
10k Run - 54:08
1/2 Marathon - 2:16:30

500m Row - 1:51/1:39
2k Row - 7:23/7:52
5k Row - 19:51

1-min Pull ups - 11+6
Weighted pull ups - 35#/15#
20-min Push ups - 246
100 Burpees - 11:55

Tabata Squats - 18
BTB Tabata Squats - 10
Tabata Push ups - 11 across
Tabata Push ups - 5
Tabata Sit ups - 12
Tabata Pull ups - 3/4

FRONT SQUAT
1RM - 155/165/205
3RM - 195/185/195/205
5RM - 155/165/175/185
BACK SQUAT
1RM - 235/265
3RM -245
5RM - 175/245
OVERHEAD SQUAT
1RM - 115/135/145
3RM -135/140
5RM - 115/125
BW x
BENCH PRESS
1RM - 225
3RM - 205
5RM - 185/205
SHOULDER PRESS
1RM - 115/135
3RM - 105/130
5RM - 115/120
PUSH PRESS
1RM - 195
3RM - 125/135/155/175
5RM - 165
PUSH JERK
1RM - 175/195
3RM - 155
5RM - 135/150
DEADLIFT
1RM - 300/325
3RM - 305
5RM - 245/280/315
SQUAT CLEAN
1RM - 155/185
3RM - 135/165
5RM - 115/125
CLEAN & JERK
1RM - 165
3RM -
5RM - 115
HANG POWER CLEAN
1RM - 155/185
3RM -
5RM -
SNATCH
1RM -
3RM -
5RM -

ZONE Rules for Dining Out

- Never eat the rolls. If you're going to eat carbohydrates, save it for dessert.
- Always choose a low-fat protein entre and ask to replace any starches or grains with extra vegetables.
- While waiting for dinner, have a glass of water.
- If the low-fat protein you order is significantly larger than the size of your palm, take the excess home.
- Determine whether the carbohydrates on your plate are favorable or unfavorable. If you're eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.
- If dining out is not complete without dessert, then don't eat any carbohydrates during the meal. Order whatever you want for dessert, but eat only half.

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