CrossFit Total (630)

WEDNESDAY 080709

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

BS 235 (+10)
SP 115
DL 275 (-25) no bumpers and a little smoked from BS and SP?

CrossFit Games 2008 -- Deadlift-Burpees (9:50)

CFWU  (3x8)

5 rounds for time of:

5 reps 275# Deadlift (185#)
10 Burpees

(9:50)

CrossFit Games

Spent two days volunteering as a judge/trainer at the games this
weekend and I am smoked. 1,200 workouts in two days kept us busy and
the heat was tough. Not sure which workouts I'll try but any one of
them will be a butt kicker.

1-min Pull ups (11+6)

With a continuously running clock do one pull-up the first minute, two pull ups the second minute, three pull-ups the third minute...continuing as long as you are able. Use as many sets each minute as needed.

Just got to round 11 but it was the first time I've done this workout
with real (kipping) pull ups. Mostly sets of 2 but quite a few sets of
three. Grip and timing the kip were the limiting factors but I was
strong enough to get my chest to the bar early on.

Last time (080301) I got to round 12 with the large IronWoody bands.
What a sweet improvement.

DL-HPC-FS-PJ (95#/26:57)

5 rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front squat, 9 reps
135 pound Push jerk, 6 reps

Scaled to 95# (thank God).

26:57

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Press-Push Press-Push Jerk

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

10x45
5x95

Performed these every two minutes on the two minutes...

SP 105-105-115-115-125(failed)
PP 105-115-115-125-125
PJ 95-105-115-115-115

A little more rest on the 125# shoulder press and I think I would have
had it but I'll keep the rest periods uniform so I can get out of the
gym faster and see how much my recovery between each set improves as my
strength improves.

Push press felt really good, three reps is not too bad so I'll
definitely go heavier next time.

Push jerk really smoked the wrist, stretching and strengthening the
ligaments pretty good. It will be interesting to see how this improves
my overall performance. Hadn't done these heavy enough yet, felt good.

800-21-21-21 (25:56)

Three rounds for time of:

800m run
21 Kb swings (1.5 pood)
21 Thrusters (95#)
21 Pull ups

(25:56)

16kg Kb
65# Thrusters
Medium ironwoody band

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How official is that!!!

I feel like a kid again and we've just finished our membership cards
to our "secret" club (no girls allowed) and someone has thought to use
scotch tape to laminate over them. That made us feel pretty official
back then, kind of like an 8-foot banner sign does for CrazyWife
CrossFit today. WooHoo!!!

Db Bear Complex (25lb)

Every minute on the minute for 20 minutes:

5 Db Deadlift
5 Db Hang Power Cleans
5 Db Thrusters

Smoker. Ready for 30-lb though. Got through better this time than a
month ago at CFStL.

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20-min Push up Challenge (246)

Found this one on the forums and thought I'd give it a shot.  Figured out I would "out-smart" CrossFit and break down those push ups into sets of 5 every 15 seconds.  That would give me a "respectable" 400 push ups in 20 minutes.  I mean, seriously, five push ups is EASY.  It took 2 short minutes for CrossFit to once again "break it off in my ass" and show me who's really in charge.  Great job (once again) Coach.
 
So I ended up doing 2 minutes worth of 5 push ups every 15 seconds, then 2 minutes of 4 push ups every 15-sec, then 2 more minutes of 3 push ups per 15 seconds then I suffered through the remaining 14 minutes of push ups (are you kidding me, 20-min worth, that's just...CRAZY).  Totaled out at 246 and I have a newfound respect for those fire-breathers that post in the comments sections, 300-400+ ARE YOU KIDDING ME!?!?!?!!!
 
Did I mention that I love that CrossFit has me thinking that nothing is impossible in the first place, continues to kick my ass on a daily basis (God bless those rest days), and thirdly, well, lost my train of thought but you get what I'm saying...

CWCF Benchmark* (4:41)

400m (1:20)
40 squats
30 sit ups
20 push ups
10 burpees (instead of pull ups)

(4:41) smoked

It's crazy how intense this short 5-min workout can be. I will feel
this all day.

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Little Fran AMRAP 20-min (8 rds)

10 x 65# Thrusters

10 x pull ups

 

As Many Rounds As Possible in 20 minutes.

 

8 rounds (struggled with pull ups as usual but low bar really hurts kipping potential)

 

Got 5 rounds done in 12 minutes and last three rounds done in 4.  Still too tired to figure out the math to know how much slower the second "half" was...

Ivan the Terrible (23:08)

50-40-30-20-10
Sit ups
Lunges
Squats
Push ups

Ouch!!!

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Swim-Push-Swing (13:42)

100m swim
30 push ups
21 Kb swings (16kg)
100m swim
25 push ups
15 Kb swings
100m swim
20 push ups
9 Kb swings

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50-50-50-50-50-50-50 (17:48)

50 sit ups

50 double unders

50 sit ups

50 lunges (25 ea leg)

50 sit ups

50 burpees (5:08)

50 sit ups

 

(17:48)

 

Squeezed this one in after grading the APFT.  Started at 0700.  Showered and shaved and made it up the hill to work at 7:35.  Woot!!!

Alamo CF pain

ACFWU

Max rep pull ups (13)
Max rep ring push ups (17)

3 rounds for time:
15 DB thrusters (25#)
20 box jumps
25 Kb swings (55#)
30 Med Ball slams (10#)
(14:38)

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OHS-Front Squat-Back Squat

Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

Trying to increase the weight for every set. Did a set every two
minutes.

OHS 65-85-95-105-115
FS 95-105-115-135-155
BS 175-185-205-215-225

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Radio (19:33*)

FRIDAY 080613

RADIO (19:33*)

Run 400m
20 push ups
Run 400m
20 push ups
30 sit ups
Run 400m
20 push ups
30 sit ups
40 squats
Run 400m
20 push ups
30 sit ups
40 squats
50 box jumps (we subbed pull ups - I used large woody band)

This is a good one, gonna keep this one in the repitoire.  It's amazing how bad some people's form gets just because they want to beat the other person.  I may have to monitor people's form and skip some of these metcon workouts and just hit some weightlifting afterwards.

Team Warrior Challenge

More CF Intro for the poor non-PTing OBC instructors.

Used the 10-min Warrior Challenge WOD for this one and broke us down into two teams (4 & 5 people).

WOD as a team with only two members performing exercises at a time.  Rotate as required.

100 Burpees
200 Pull ups
300 Sit ups
400 Push ups

Our group of 5 won I think by breaking the exercises down into sets of 5 (or 4 for the push ups).  Took us just under 20-min.  Very good workout and could be modified to fit the number of people you have (groups of 6 members probably works best).

So individually this workout shakes out to about 20 burpees, 40 pull ups, 60 sit ups and 80 push ups.  Pretty easy really.  I thought it was funny that the boss's strategy didn't work as well, for example, they broke the push ups down into 25, 15, and then sets of 10 and all of them ended up going to their knees during the push ups.  Ooops...

Lucy (16:12)

Intro to CF for OBC instructors.

5 push ups
10 burpees
400m run

Was on pace for 1-min PU/burpees and 2-min run through three rounds
then I ran out of gas.

I think my ten day vacation of poor sleep caught up with me.

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CF StL Farewell Beating

Another great workout with Laurie and company.  I don't know where she gets'em but they are always a doozy.  I hope when she gets into her new space she can get her folks on the Main Page WODs.  I know she asks about them all they time and I think she and I both miss following the Main Page to see where it would take us.

4 rounds of:

30 DB OHS (25# one-handed, 15 each side, opposite hand reaches down for the ground)
20 Slamball swing-throughs (18#, touch ground in DL stance, bring ball up to overhead)
20 Box jumps (20")
30 Half TGU (25# DB, 15 each side, sit up to straight arm and back down)

(didn't start watch but it was longer than 35-min...)

Party with the Ladies at CF StL

SATURDAY 080607

Laurie got us with another one today. 8 of the ladies laid out on the
white board for all to partake.

"How many do you think you can do in the 35 minutes remaining in our
hour-long session?"

I chose the ones without cleans (sorry Grace) and tried to get in some
good pull ups. The timing on my really big kip is getting better, I
am putting together more sets of three and my increased strength
allowed me to do a couple of sets of 7 during Barbara.

1 round of Barbara (normally 5)
20 pull ups
30 push ups
40 sit ups
50 squats

1 round of Eva (normally 3)
800m run
30 Kb swings (44#)
30 pull ups

Jackie
1000m row
50 thrusters (45#)
30 pull ups

(34:17) total

(6:51) Barbara
(12:10) Eva
(15:16) Jackie (13:03 in April)

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More CF StL humble pie

Tried to take it easy and go with iddy-biddy 25# DBs...didn't work...

DB Bear

Every minute for 20 minutes of:

5 DB DL
5 DB Hang Cleans
5 DB Thrusters

I managed 5 of each for the first ten rounds then I had to back down
to 4 of each. Dumbbells are no joke...

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CF StL Smoke

More punishment from Laurie at CF StL.  I think these workouts might be more brutal than Alamo.  Never thought I'd say that.  The diet is going really well but I still feel like a big lazy bag of shit as I smoke myself on all of these workouts.  I guess it is never supposed to get any easier but I thought some of them might get faster?!?!?!?

Run 400m

21-18-15-12-9-6-3 of:
20" Box Jumps
20kg Kb Swings
Push ups
Ring rows

Run 400m

(26:03) and I didn't beat the 53 yo man that went earlier in the day.  I hope he had a smaller Kb or something...LOL

CF StL Beat Down

Went overboard on this workout but if heavy lifting is what you want...heavy lifting is what you got.  Went with 225# deadlifts.  Ouch.

10-2-10 Deadlift-Burpees-Sit ups (ab mat)
9-4-10 Deadlift-Burpees-Sit ups (ab mat)
8-6-10 Deadlift-Burpees-Sit ups (ab mat)
7-8-10 Deadlift-Burpees-Sit ups (ab mat)
6-10-10 Deadlift-Burpees-Sit ups (ab mat)
5-12-10 Deadlift-Burpees-Sit ups (ab mat)
4-14-10 Deadlift-Burpees-Sit ups (ab mat)
3-16-10 Deadlift-Burpees-Sit ups (ab mat)
2-18-10 Deadlift-Burpees-Sit ups (ab mat)
1-20-10 Deadlift-Burpees-Sit ups (ab mat)

I wasn't going to type out all of the exercises but my low back and hamstrings and thighs and shoulders (?) and forearms all insisted.  Got a little overzealous with the pull up warm up forgetting how much those and DLs both smoke the grip and the forearms.  Glad this one wasn't for time since the weight was too heavy to do that safely.  This one took me more than 30 minutes.  It was a good one though.  Still not sure which was worse, the burpees or deadlifts.  Not that stopping to breath after each sit up was any easier but at least I was on my back for that one...

CF St. Louis - Helen (13:53)

First time as prescribed I guess.  The pull ups always kill me but holding 7 minutes per round was pretty good I thought.  I could have pushed a little harder but I'm going to go to CFStL six days in a row this week so I decided not to kill myself.  I don't have any trouble checking my ego at the door, not when your ego is as big a slacker as mine....LOL.  Did better than I thought I would on little sleep, got sucked into a great book last night and was up til 2 a.m. trying to get to the ending.  Got to within 5 or 6 chapters.  Gotta run, want to find out who dies...LOL.

More Alamo CF abuse

5 rounds for time of:

12 Pull ups
12 Kb Swings (45#)
12 Burpees
12 DB Lunges (25# - each leg)
12 DB Press (25#)

(26:43)

Press 3-3-3-3-3 (105#)

12x45
8x65

3x95
3x95
3x95
3x105
3x105

2:00 rest btw sets

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PU SU Pyramid (20:40)

Alternate sets of push ups and sit ups.

PU: 20-19-18-17-16...3-2-1
SU: 1-2-3-4...17-18-19-20

(20:40)

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Murph (48:07)

Memorial Day WOD

"Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

(48:07)

8:14-30:53-4:43/4:14

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CWCF Baseline (6:22)

CFWU

CWCF Baseline Workout
Run 800 meters (3:19)
40 squats
30 sit ups
20 push ups
10 pull ups


(6:22)

Alamo CRNA Party Time

Frog jump warm up

Run 600 meters (3:04)
10-9-8-7-6-5-4-3-2-1 of:
Pull ups
Burpees
Sit ups
Push ups

(19:29)

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Alamo CF Torture

Frog Jump warm up

6 rounds of:
30-sec ring rows
30-sec Kb push ups

3 rounds of:
30"/30" DB push press (30#)
30/30 Kb swing (45#)
30/30 box jump (24")

"Scaled" workout for time:
42 push press
41 Kb swing
45 box jump

(7:46)

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OMFG...kill me, please

Row 1000 meters
25 burpees
Row 750 meters
50 burpees
Row 500 meters
75 burpees

31:29

4:02-2:59-3:04-7:52-2:05-11:25

Holy $hit!!! kill me.  Starting to figure out what CrossFit is supposed to feel like.  I wonder when I'll damn the rest periods and just try to gut it out all the way through...???

Sweat Angels

MONDAY 080519

75 push ups
50 SDHP (95#)
50 ring dips (dips)
30 weighted pull ups (45#) NOT
25 HSPU (handstands)

25:42

Push ups - 3:36
SDHP - 5:46
dips - 7:35
pull ups - 4:31
handstands - 4:12

CF PT Competition

Test drove the upcoming CrossFit PT competition for the students
Monday. Glad I did, gonna have to modify that bastard.

800m run (3:20)
3-min Cindy (3 rounds + 11 squats)
Tabata Sit ups (66)
2-min Burpees (22)
100m Bear Crawl (1:36)
200m 14# Med Ball throw (1:25)
Tabata Push ups (62)

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800-50-50 (21:42)

Smoked after Wednesday's workout and Thursday's squats and little
sleep again last night. Was shooting for a 17 second improvement at
21:00 flat. Knew I wasn't going to make it after a 6:48 first round.
Still ran an 'easy' 3:36 first lap. Can't get push ups and sit ups
under 3:00. I think I'll just suffer through 5x10 every round.
Switching every 5 reps takes too much time. I'd still like to see
what my HR was throughout.

Runs: 3:36, 3:45, 4:15
Rounds: 6:48, 7:29, 7:25

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Squat 5-5-5-5-5 (175#)

Warmed up with some B-T-B Tabata Squats before combatives.  Just did four rounds or 2-min worth.  Much easier than the full 8 rounds.  Was able to get at least 12 in every round, I think I could do better on the full one...maybe.

 

Warmed up on squats with 12 reps with the empty bar to reinforce form.  Then started off easy with 5 reps at 135#.  Took 2-min rest between each set.  Bumped it up to 155# for the second and then settled in at 175# for the last three.  I think 175# would be about right for all 5 sets of 5 but might be a challenge for 7 sets of 5.  Good start though.  Body defintely feels it, feels like I did hill sprints or something major today.  Good sign I hope.  Now I just need to get more sleep so my mus-kels will grow.  Woke up at 0130 again tonight and couldn't fall asleep.  Got to cruise the affiliates page though and started to put more stuff on my blog.  I think we'll just use blogger and get our own domain name through Google.  It was super easy and setting up and maintaining it in blogger format is really, really easy (and cheap).

CrazyHusband "500" Workout (39:12)

Screw the Spartans, 300 reps would be too easy...

Note to self: stop trying out new workouts on yourself. Try them out on someone you may or may not like.

Matt and I tried this one out because suffering is better when it's shared.

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

Row (calories)
Push ups
Wall ball (14#)
Kb swings (16 kg)
Sit ups
OH Squats (45#)
Pull ups
Squats
Dips

Finish with five additional reps of your very last exercise to get to an even 500.

Bottom line is we were both dying by the time the "7s" rolled around. When the round of 10s takes 4-min you know you are in trouble...


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Tabata Push ups (60)

Tried to get 6 rounds of 12 push ups.  Got the first four rounds no problem.  Had to break up the last two sets into threes.  Lost track of reps for the last two and probably pushed through the whole rest period.  Not positive what I got but it was at least 60.  Did about 3 extra in the 5th round and did finished up with more reps after it was over to bring me to 101 total reps.  Air Assault!!!!
12-12-12-12-6-(3)-6-(9-4) [101]

100 Perfect Push ups (10:59)

Didn't keep track of my splits but I spent more time doing push ups and less time running.  I was on pace for 10:30 until the second to last set of push ups.  I was getting about 30-sec for 20 push ups and 2-min for each 400 meters (including time to catch breath before more push ups).  Got 25-20-20-18-18 push ups.  First two sets were great.  Last three were a struggle.  Last set I was doing two and three at a time with a quick pause between for a break.  I'm wondering if just trying to do 5 sets of 20 would make those any easier.  Then I might get to focus on my run time splits and really bring my time down....hmmmm....gotta love the way CrossFit messes with your head...LOL

4 x 800 meter run w/ 3-min rest (13:04)

 Woke up at 1:30 am again and couldn't sleep.  Started thinking about our CF affiliation and a website and insurance and etc...  Thought this might trash my performance but I was only 4 seconds slower that last month's attempt at 4 x 800.  Gonna start working up to 6 x 800 and once I get there, then start shaving back on the rest periods or finally break out the HR monitor and start the next 800 when the HR gets back down to 120.

 

3:14, 3:12, 3:22, 3:16

 

I'd like to get this one on video and see where my POSE form running is at.  Felt pretty ugly but I stayed off the heels as best as I could.

Diane (7:24*)

THURSDAY 080508

21-15-9 reps of:
225lb Deadlift
Handstand push ups
(135# DL/2:00-1:00-:30 Handstand hold)

WEDNESDAY 080507

Rest Day

TUESDAY 080506

Rest Day

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New Castle Swim WOD (24:41)

MONDAY 080505

20 push ups
20 sit ups
20 squats
100m swim

5 rounds for time:

4:09-5:02-5:10-5:16-5:00

CF Level I Cert (Alvin, TX)

>
>

Pushy Helen* (8:44)

Workout #2 of day two of the cert. Good introduction to the
effectiveness of Kb swings.

Run about 400 meters
21 dumbbell swings (30#)
12 push ups

3 rounds for time.

Pretty good splits, 2:50, 2:51, 3:03.

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50 Medicine Ball Cleans

Workout #1 on day two of the cert. Not for time, much worse by-the-
numbers with the whole group. No better way to hammer away at proper
form.

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CrossFit Level I Certification

Gotta love those pull ups!!!

Fran (11:22)

SATURDAY 080503

Second WO of the cert was the scariest one there is. First time I've
done it as Rx'd...woot!!!

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B-T-B Tabata Squats (10)

SATURDAY 080503

First workout of the cert was my biggest fear. But it was somehow
easier to suffer through in a gym full of people..

16-14-12-10-10-10-10-11

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CF Baseball (16:01)

Laid out four bases. Run to first, 10 squats. Second, 10 push ups.
Third, 10 sit ups. Home plate, 10 burpees. Complete 10 times around
the bases for 10-9-8...3-2-1 reps at each base. Smoker.

Played with dip bars and slosh pipe. Fun.

THURSDAY 080501

Rest Day

Played with handstands.

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Rest Day (JBFC)

WEDNESDAY 080430

Rest day? today. Took my guys to the gym for some weightlifting.
Eventually worked towards 1RM. Good workout but not a great idea on
sticking some newbies with 1RM without first hammering form with empty
bar first. Damn I'm dumb! But they still went with it and did well
as usual.

Hitting the full CFWU for three sets of 10. Gonna start doing that
every night until 3x15 becomes easy. Would like to work that into a
weeknight timeslot that includes training actual clients.

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CFWU (4x5)

TUESDAY 080429

Did the CFWU at home with real GHD back extensions and sit ups and
real pull ups and dips. Broke it into 5 sets of 4 for the pull ups.
As rx'd becomes a smoking workout...kinda sad, I thought I was in okay
shape.

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Run Push Run (2.25 miles)

MONDAY 080428

Conplete a 20-min run, stopping every two minutes for 10 push ups with
a continuously running clock. Measure the total distance run. Ensure
perfect form on all 100 push ups. (2.25 miles)

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Alamo CF II

SUNDAY 080427

Another trip to Alamo CF with Matt and Kearson for some more torture.
Started out with basic squat clinic to solidify form. Finished with 4
rounds of Bottom-to-bottom Tabata squats. Ouch, since when did 20-
seconds of squats become a rest period? Spent a little time on DB
Push Press form with four more rounds of Tabatas resting in the locked
out overhead position.

Finished up with a game of "baseball". Teams of two, one person
starts by running to "first" base for 10 push ups, run to 2nd for 10
air-to-ground squats, to 3rd for 10 tuck jumps and home for 10
burpees. One teammate rests while the other is rounding the bases.
Complete AMRAP in 20 minutes.

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Alamo CrossFit

SATURDAY 080426

Rest Day

FRIDAY 080425

Went to Alamo CF with Kearson and Matt on our day off for Battle of
the Flowers. Battled it out against the other classes to see who
could hang.

In a group effort AMRAP in 20-min of:

9 Burpees
12 Ring Rows
15 25# Goblet squats
18 25# Push Press
21 Box Jumps

We averaged 4 rounds of everything in our group of five...

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Lot'a Tabata (6xPush ups - 60)

Used some Tabatas to get warmed up for Combatives today.  Thought it might tire my kids out so they wouldn't hurt each other.  No one knows how to go at 50% for some reason.  There's something about someone putting their hands on you that just gets the adrenaline flowing...lol.

 

Tabata Sit ups (69) 12-12-12-11-11-11

Tabata Push ups (60) 17-13-10-7-7-6

Tabata Squats (101) 15-18-18-18-16-16

 

10-min Warrior Challenge (450)

Perform as many exercises as possible in 10-min. Score 1 point for
each squat, 2 for each push up, 3 for each pull up, and 4 for each
burpee. Perform jumping jacks if you need to rest. If you rest for
more than 2 seconds you start over at zero.

I got 42 rounds of burpee, pull up, push up, squat at rounds of 10-8-6-4-2-4-4-4
. Finished with 10 squats and 10 push ups. Lost 37 points from last
time.

Too many burpees. Gonna stick with sets of 5 next time and stop the
burpees at round 6 or 300 points. Try to finish with 5-5-5 or (35
points per) for six more rounds for 210 or 510 total. We'll see...

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800-50-50 (21:17)

TUESDAY 080422

Rest Day


MONDAY 080421

Our mid-course benchmark to see if the CrossFit workouts are working.  I was planning on taking it easy this week since I'm feeling like I'm due for a break...however, my first lap was around 3:36 and after push ups and sit ups, I was right at 6:30 for the first round.  A quick calculation made that 19:30 for 3 rounds if I was to maintain my pace the rest of the way (probably not feasible) but definitely doable to getting under the 22:03 I got last time three weeks ago.  Tried to keep the last two 800s around 4-min and tried to keep the last two rounds of push ups and sit ups around 3-min.  Took a little longer on the last round of push ups and sit ups but I was really trying to keep the form perfect on those, knew I had time so I took liberties with the breaks.  Still pulled off a 21:17 to beat my last time by :46 seconds.  Woot!!!  This stuff really works and I know my form was really good because my pecs are burnt through Tuesday.

High Altitude Nancy (19:21)

SATURDAY 080419

Traveled home to Idaho for my Dad's 60th birthday party and got to
workout at CrossFit Nampa. Trainer Mike Jarvis had a sweet set up in
his shop behind his house and a boundless enthiusiasm for fitness. We
caught him before he had to go to a funeral (in an hour) and on his
wedding anniversary. Training should have been the last thing on his
mind but he was out there bright and early. He showed us the Bergener
warm up and introduced us to the snatch. Wow! What and explosive
exercise...!!! I can't wait to get to an Oly lifting cert and learn
those techniques. We finished off with a little Nancy.

5 rounds for time of:
400m run
15 overhead squats (65 lbs)
(19:21)

I tried this one last November and pulled off a 17:34 so I hope it was
the altitude slowing me down. I suppose taking a light week as a
break wouldn't hurt either. I guess my benchmark 800-50-50 workout on
Monday will tell me.

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Nurse "Jessica" (7:55)

Some innovative students have named the stairwell to the classrooms
"Jessica" in the spirit of the CrossFit WODs we've been inflicting on
them. There is nothing worse than 3 flights of stairs after sprints
and squats... We decided to get the stairs over with right away...

Dynamic Warm up

1-minute each of:
Bear Crawl
Sit ups
Push ups
Mountain climbers
Handstand holds

Nurse Jessica

5 rounds for time of:
5-4-3-2-1 Burpees
Run up 3 flights of stairs
10 push ups
Jog down 3 flights (hitting each step)

(7:55)

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100 Burpees for time (11:55)

Ouch...

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Hang Power Cleans (1-1-1-1-1-1-1) (155)

95-115-135-135-145-150-155

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Lil Runny Angie (17:11)

MONDAY 080414

Lil Runny Angie

Run 400m
50 pull ups
Run 400m
50 push ups
Run 400m
50 sit ups
Run 400m
50 squats

Did this one backwards and ended with the pull ups.  Big mistake.  Was 7 seconds slower than last month.  Going to do this one again Friday to redeem myself and start with the pull ups.  Too much rest kills a brother...

Jackie (13:03)

SATURDAY 080412

Jackie
1,000m Row
45-lb Thrusters (50 reps)
30 pull ups

Set damper to "6" and it was 'easier' for about the first minute, then
it really, really gassed me. Might try "4" next time. Thrusters were
brutal, need more strength work. Pull ups were 5-3-2-2-2...

CrazyWife's first movie...she's really going to juice up our sites now...

SUNDAY 080413

Rest Day

Also trying the first of my weekly(?) 36-hour fasts...

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CWCF Baseline (6:11*)

Tried to take it easy today so we tried a baseline workout similar to
the one used by Petranek Fitness.

800m run
40 squats
30 sit ups
20 push ups
10 pull ups* (used woody band)

Got 3:09 on the run and 3:02 for the rest. We'll use this one to
gauge our progress at the end of the course.

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Deadlift 1-1-1-1-1-1-1 (300lbs)

Deadlift 1-1-1-1-1  only went with 5 efforts so I wouldn't hurt myself.  Made my mini goal of 300 pounds so I was happy.

WU
10x135 (1:00 rest)
5x185 (1:00 rest)

1x225 (1:00 rest)
1x275 (2:00 rest)
1x295 (3:00 rest)
1x300 (1:00 rest) not sure about form on this one but can't get stronger without fudging a little bit at high intensity
1x275


Felt stronger all day going up stairs and walking around, can't wait til this starts making my run times faster...


WEDNESDAY 080409

Rest Day

Put the students through a pretty good circuit at 1-towel gym.  Probably need to put handstands into the warm up somehow...sorely lacking...

Press-Push Press-Push Jerk

Press 1-1-1-1-1
(95-105-115-105-105)
Push Press 3-3-3-3-3
(95-105-115-125-125)
Push Jerk 5-5-5-5-5
(95-105-105)

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APFT (61-77-14:04=280)

First APFT since starting to incorporate CrossFit into my routine.  2-min max push ups, 2-min max sit ups, 2-mile run.  10-min break in between each exercise.  I lost 4 push ups (but form was perfect) and gained 2 sit ups since last October.  But the biggest shocker was cutting 1:16 off my run time.  That's a huge improvement.  I'm going to incorporate as much CrossFit into each week as I can to get the rest of those numbers up.

 

OCTOBER APFT

65 push ups

75 sit ups

15:20 2-mile run

 

APRIL APFT (284)

61 push ups (88 points out of 100)

77 sit ups (101 points out of 100)

14:04 2-mile run (96 points out of 100)

 

Did not score 90 out of 100 in the push ups so I miss getting another PT Badge.  Look for nothing but 300s starting this October...

Knocked up Helen (15:57)

Helen
3 rounds for time of:
Run 400 meters
21-1.5 pood Kettlebell swings
12 pull ups

4 x 800 meter run w/ 3-min rest (13:00)

3-min push ups (6 x Tabata intervals)

4-min sit ups (8 x Tabata intervals)

4 x 800 meter run with 3-min rest between laps

 

19.5-15-10.5-7-7-6.5  Not getting 'easier' but getting a little faster (recovering faster?)

12-11-10-10-11-10-9-9  Felt yesterdays sets without feet being held today

3:07-3:17-3:20(wanted to throw up)-3:16  OUCH!!!!  Thought lap three was WAAAAY slower than two, wanted to throw up the last quarter...thought I slowed waay down to keep from chucking...interesting.  Wish I had HR monitor to see output (maybe, can be very discouraging sometimes...)

 

Great workout, gonna see this one again for sure...

 

 

THURSDAY 080403

 

Rest Day (Combatives) warm up

 

Tabata Sit ups with Cooper (feet held)

15-15-15-15-15-16-16-15 (122)

100 Perfect Push ups (11:48)

Almost put my Students and myself through 100 burpees (150 for me) for time since we had so much fun last week. Luckily my sore knee reminded me that we have an Army PT Test next week and 150 burpees might kill us... Settled on 100 Perfect Push ups which I read about only yesterday. It was a great workout.

100 Perfect Push ups
Perform 100 perfect push ups without stopping. If you rest for more than 2 seconds or go to your knees, run 400 meters. I ended up getting 25-25-20-16-15 for a grand total of 101 push ups (Air Assault!!!) in 11:48 with four sprints that were 2:00 or under (third one was pretty fast but that really hinders the push ups). My students did either 50 push ups for females or their 2-min push up max for males depending on their age (around 70). We will revisit this one again... Finished off with another round of Tabata Sit ups for Cooper and set another PR (90) 12-11-11-12-11-11-11-11


TUESDAY 080401

Rest Day

Ran the 2-mile run with Lilly for her APFT. She passed with flying colors and left herself some room for improvement. Way to go babe!!!

Tabata yer butt off (Push ups - 63)

MONDAY 080331

Tabata Sit ups 12-11-10-11-11-10-11-11 (87) new PR!!!
Tabata Push ups 20-14-10-7-6-6 (63) new PR!!!
Tabata Sprints kept the 19-min 2-mile group honest today (they did great!!!)
Tabata Squats 19-17-16-17-17-17-17-17 (137) great to crush you after some sprints...

Hi, my name is Mike and I have a Tabata problem...I'm loving the Tabatas. They are BRUTAL but they are only 4 minutes!!!! "How hard could 4 minutes really be...???" HA-HAA-HA, famous last words!!! I'm going to focus on the Tabatas with my small group to see how effective they are in getting them prepared for a diagnostic APFT in about 5 weeks...

Rest Day???

Went on an easy(?) 18-mile bike ride with the lil' boy strapped on
back...when did he get so heavy...but we did find a great little
burger joint out in the middle of nowhere...just wish I'd crammed some
more cash up my bike shorts...

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Lil' Runny 10-9-8-7...3-2-1 (36:32)

10-9-8-7-6-5-4-3-2-1 reps of each of the following for time:
   Burpees
   Pull ups
   Box Jumps (24")
   Pushups

Run down to bottom of hill and back between every set.  Ouch so good...

Lucy (14:51)

What a smoker! Thought I was going to take it easy today and let the
crud dislodge from my chest. Decided to try to keep the 5 push ups
and 10 burpee cycles at 1-min. Keeping the 400m run at 2:00 would get
me to 15:00 and a new PR. Just made it!!! 14:51 staying close to all
my goal splits. Got a 15:46 in November in one of my first CrossFit
workouts and the push ups and burpees were all about 1:15. I guess
I'm getting stronger??!?!!!

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Tabata Push ups (62)

20-13-10-7-6-6 (62)  Strict form, felt good, will definitely do these once or twice a week.  Loving the Tabatas more and more...

800-50-50 (22:03)

WEDNESDAY 080326

   800-50-50 (22:03) Only 7 seconds slower than last month and I feel like crap right now.  Still fighting off the "crud" that Lillian gave me and the boy.  Push ups seemed to be a little better despite the crap crawling up out of my chest.  Did 20-15-10-5 the first 50, might try to stick to 5 sets of 10 per set.  Might be enough rest between sit ups and will save time not switching back and forth so much...

TUESDAY 080325

   Rest Day

MONDAY 080324

   Rest Day

Pull up Bars Complete

SATURDAY 080322

2 separate trips to Home Depot. Mount four braces, tighten 16 lag
bolts; for time:

Fran (5:01)

Fran*
21-15-9 of:
Thrusters (45#)
Pull ups (bands)

Deadlift
3x3x3x3x3
205* had more in me

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Affiliation Application

 God I Love You!!!  I am pretty pumped about how much you have changed in the last two weeks.  I'm very excited to start this chapter in our lives and I think it will remarkable for both of us and our family.  I love you with all of my heart.  I hope my essay was good enough.  Email said two weeks to hear back on the affiliation due to the volume of applications.  Cleaned up the website and blog to reflect more CF influence.  Can't wait to see the new, improved you...

Here's what I sent in on our application to CrossFit:

First let me start by saying that it is an immense relief to finally realize what I want to be when I grow up.  I've spent 14 years in the military trying to answer that question so I would have something to look forward to after 20 good years of service.  I spent a year in Iraq bored out of my head (mostly), REALLY trying to figure out what I wanted to be.  It was there that I finally said, $hit or get off the pot and started up a fitness website to start dabbling in personal training as a hobby.  I had just read up on everything I could find from Matt Furey and his Combat Conditioning products and I thought that was going to be my future.  His bodyweight workouts were tons better than the crappy Army PT I'd been slogging through for years.  Then I ran across some kettlebell workouts and ended up with 5 bells for my birthday and a new addiction.  Did I mention I am madly in love with my wife?  She has helped me and supported me and motivated me to work on achieving any crazy goal I've come up with and she is the motivation for "Crazy Wife CrossFit".  Not sure if that would really be the name, she also likes "CrossFit Warriors" or "Warrior CrossFit".  Last choice would be "CrossFit Nomads" since we are both still active duty Army Officers that still have 6-8 years of moving around every 2-3 years in front of us so our "Gym" would end up spreading the word in many places around the world before we are done.  The only problem with the kettlebells and the Matt Furey workouts is that they let me down when it came time to take my bi-annual PT Tests.  There wasn't enough focus on running which is my kryptonite at 6'3" and 220 pounds.  This was September of last year and I was nearing yet another let down at the October PT test after spending a few really good months training with kettlebells.  I started an Army PT website on our internal AKO email websites that only we can view and someone posted the link to the CF site and I checked it out.  Immediately I was hooked, the Pregnancy Pull ups video sealed the deal for me.  I have always hated pull ups more than anything in this world because I was always terrible at them.  I was either 6'3" and 145 pounds in junior high and too weak to do them or 75 pounds heavier and still too weak to do them.  After reading the articles and watching all the videos, I was hooked.  As an Army Instructor, I've gotten my boss to buy off on incorporating CF principles in our PT sessions for our classes of 100+ students.  This JAN-MAR class had some very positive feedback for the variety and intensity in the workouts.  In my next small group of 15 students that starts next week, we are going to try to figure out a good rotation at the gym with dumbbells and barbell work to really show them something new and different.  Once I started CrossFitting as much as I could last OCT (after another crappy PT Test) I've acquired a C2 rower, a 24" "man" box, barbell, bumpers, the 5 Kbs, sandbags, a big a$$ tire, gonna get the sledgehammer set this weekend, rings, dynamax medicine balls (20/14) AND a GHD bench.  More than enough stuff to train probably 10 people at once if I really had to.  Wouldn't that be fun to try to figure out.  So all of this has led me slowly but surely towards finding my way into the CrossFit community but it wasn't until the wife got sent away to Tampa for a month for work that we (she) started to get serious about it.  She's been CrossFitting every day with CrossFit Sparta for the last two weeks and she is finally dropping the last of her baby weight and truly feeling good about herself.  We have worked out together in the past but I could never convince her that she could conquer anything she put her mind to.  It's been her experience at CrossFit Sparta that has shown her that she can do ANYTHING.  I love it, I love talking to her on the phone again, it's like when we first started dating and we thought we could do anything (like get married and stay 3,000 miles apart for the first three years and still make it work).  She signed me up for the Level I cert in May in Houston last week, is talking about Level II and Olympic Certs too, and this week she deadlifted for the first time in her life and pulled 225# and now she wants to go to the cert with me (if there is space) and she wants to open up an affiliate and get other people addicted to CrossFit just like we are.  Wow, not sure if any of this makes any sense so let me just say that we really, really, really want to affiliate with CrossFit so our kids can grow up and grow strong in our little garage/box.  Thanks for our attention.  Mike & Lillian

Love you babe,

mdp

10-min Warrior Challenge (487)

WEDNESDAY 080319

Perform the following exercise for ten minutes straight without resting.  Only jumping jacks are authorized as a rest period.  Keep track of the total number of points (from reps) from each exercise and record your max score after 10 minutes.

Squats (1 point each)
Push ups (2 points each)
Pull ups (3 points each)
Burpees (4 points each)


Performed 10 reps of each exercise the first set for 50 points.  Performed 5 reps of each after that and added 10 squats extra to get 60 points per round up to 450.  Added another 10 extra squats and almost 3 push ups at the end.  Next time I will start with burpees and work my way down to squats.  Will probably try a pyramid of 10-9-8-7-6-5-4-3-2-1 for 550 points.  Should be fun.


Added a round of Tabata Sprints to the end of this workout.  What a smoker!!! Loved it.  Not too much running but it's still a killer workout.  Going to use these at least once a week from now on.  What a great protocol.  I think I will track how far I get around the track and/or my HR from now on.  Should be fun.


TUESDAY 080318

Rest Day

Knee Rehab

MONDAY 080317

Worked the knee rehab with the blue band and more practice on pistols to get my quads stronger and get my knee back into "whack" cuz I guess it's outta whack now, some new-fangled medical term...damn doctors...LMAO...

Treadmill Fun

SUNDAY 080316

Ran downstairs to the treadmill in the tiny hotel gym because I know I won't want to workout after a day of running around with the 'fam.

Warmed up slow and easy for 5-min.  Spent 20 minutes actually working out, working my way up to 177 bpm on my HR monitor in the first five minutes and ratcheted down the intensity while maintaining 175 bpm for the last 15 minutes.  Seemed to be alot of work though, maybe too much volume and not enough intensity.  I'll probably stick to Tabata sprints if I'm ever stuck on a treadmill again.  More bang for the buck and more time to work on stretching or push ups or some other weakness in addition to a shot of running.

CrossFit Sparta (Round 2)

SATURDAY 080315

Evil Deck'o Cards (pinochle deck)
9-10-J(11)-Q(12)-K(13)-A(14)
Hearts - burpees
Diamonds - pull ups
Clubs - push ups
Spades - squats

45-minutes of sheer torture...loved every minute...

FRIDAY 080314

Rest Day
Soooooo...sore

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CrossFit Sparta (Tampa)

THURSDAY 080313

Round Robin of Torture (twice)
10-9-8-7-6-5-4-3-2-1
Box jumps
Push ups
Squats
Dips
Lunges
(12:03, 11:36)

WEDNESDAY 080312

Rest Day

TUESDAY 080311

Rest Day

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Knee Rehab

MONDAY 080310

Knee rehab
Lunge stretch
Band lateral walks
Pistol practice
2x25 Hindu Squats

SUNDAY 080309

Rest Day

SATURDAY 080308

Rest Day

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Fran (5:58*)

Perform 3 rounds for time of:
(21-15-9)
45# Thrusters
Pull ups

THURSDAY 080306

Rest Day

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Row-Push-Pull (14:00)

3 rounds for time of:

   500m Row

   Pushups (26-14-10)

   Pull ups* (26-14-10)

   14:00

 

 

TUESDAY 080304

 

   Rest Day

 

   Ultimate Frisbee

 

 

MONDAY 080303

 

   Rest Day

Tabata Push ups (55)

SATURDAY 080301

6 20-second rounds with 10-seconds rest between:

14-12-11-6-6-6

SATURDAY 080301

Rest Day

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Lil Runny Angie (17:01)

FRIDAY 080229

Run 400m - 50 push ups
Run 400m - 50 pull ups
Run 400m - 50 sit ups
Run 400m - 50 squats
17:01,1:45,1:50,1:45,1:40

THURSDAY 080228

Rest Day

Ultimate Frisbee

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1-min Pullups (12)

WEDNESDAY 0802227

Perform 1 pull up the first minute, 2 pull ups the second minute, 3
pull ups the third...

1-12,5,6,7,5,6,7,5,9 (128)

TUESDAY 080226

Rest Day

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Push up - Sit up - Squat 10x10x10

Perform 10 repetitions of the following exercises every minute on the minute for 10 minutes:

   10 Push ups

   10 Sit ups

   10 Squats

 

Will do it for time next time, should take about 8:30 unless pushups give out early.

 

HooverBall

 

 

SUNDAY 080224

 

   Rest Day

 

 

SATURDAY 080223

 

   Rest Day

Tabata Somethin' Else

FRIDAY 080223

Tabata Somethin' Else
   Perform each exercise in sequence using the 20-sec work, 10-sec rest Tabata Intervals for a total of eight rounds of each exercise (16-min).

   Pull ups     (64) 8-8-8-8-8-8-8-8
   Push ups   (100) 15-15-13-12-10-10-12-13
   Sit ups      (81) 10-10-10-10-9-11-10-11
   Squats      (125) 15-17-15-15-15-15-15-18

THURSDAY 080222

   Rest Day

   Ultimate Frisbee vs. Woodlock's group

Row 5,000m (19:51)

500m WU
Row 5000m

SUNDAY 080217

Rest Day

SATURDAY 080216

Rest Day

FRIDAY 080215

Rest Day

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Kb Circuits

Perform 4 rounds Tabata intervals for 12 exercises.
20# Wall ball
Sit ups
Push ups
Kb swings (16kg)
Perfect push ups
Box jumps (24")
Push ups
Sit ups
Kb Thrusters (2x12kg)
Jump rope (green monster)
Kb swings
Handstand

24-min (10/20; 15/15; 2x20/10)

TUESDAY 080212

Rest Day

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Chad

4 rounds for time of:
Run 400m
25xThrusters (rock)
25xPush Press (water can)
25xDeadlifts (ammo can)
25xFront Squats (sand bag)
25xPush ups
10xBurpees

SUNDAY 080210

Rest Day

SATURDAY 080209

Rest Day

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Chelsea (9+3)

Perform one round every minute for 30 minutes of:
5 pull ups*
10 push ups
15 squats

Got to round 8 and the push ups gave out. Note to self, don't mention
"muscle failure" out loud if you wanna keep going...

THURSDAY 080207

Rest Day

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800-50-50 (21:50)

WEDNESDAY 080206

Three rounds for time of:
Run 800 meters
50 push ups
50 sit ups

800s (3:40; 4:00; 4:10)
50-50 (3:10; 3:15; 3:35)

Ultimate frisbee

TUESDAY 080205

Rest Day

MONDAY 080204

Rest day
Ultimate frisbee

SUNDAY 080203

Rest Day

SATURDAY 080202

Judo Tournament (Dallas)

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ANGIE* (15:58)

Complete the following for time:

   100 pull ups

   100 push ups

   100 sit ups

   100 squats

 

Still using the bands although I think they are getting easier.  100 total pull ups is still a smoker any way you slice it.  Was on pace for 15 minutes for the first half then fell off from sets of 5 to sets of 3.  Great workout though.  PR by almost 3 minutes, got 18:41 last time.  Really helps when someone in front of you is smoking it.  CPT Brett ended up with like 14:30.  Could be an animal when he grows up...

 

THURSDAY 013108

 

Rest Day

 

   Played ultimate frisbee in the gym after Combatives.  Good workout.  Played 5-on-5 but kinda crowded.  Will try 3-on-3 or 4-on-4 next time.

 

WEDNESDAY 013008

 

Rest Day

 

   Cheered my guys through Operation Chad today.  That looks like a smoker.  Can't wait to try it myself.

 

TUESDAY 012908

 

Rest Day

 

   Played Hooverball at the gym on my "Off" Day.  That was a smoker.  Great workout with the 4-lb medicine ball.  Can't wait to try the 6 pounder.  Also played Ultimate Frisbee in the wind with my Small Group in the afternoon.  That game always hurts now.  I wonder if I was too young to feel the pain in the past?