Thursday, January 31, 2008

Grace, Iron Plates, Ouch!


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Did this at Ironworks with Metal plates and an inferior bar, it made a big difference (over 1 min off PR!!)

Time 7:40

Monday, January 28, 2008

Sunday, January 27, 2008

Saturday, January 26, 2008

Zen Yogi

"Think? How the hell are you gonna think and hit at the same time?"

This is the follow-on to point 9. From a practical perspective, Berra was spot on. When a pitcher throws a baseball at 95 miles per hour, it takes the ball only four-tenths of a second to reach home plate. That gives the batter about two-tenths of a second to decide to swing or not to swing.

In other words, when hitting a baseball, thinking gets in the way of acting.

This is true with most things.

The whole point of learning anything is to move from complex and slow, to easy and fast. (Think back, for example, to how hard riding a bicycle was, until it wasn’t.)

Relatively, of course.

No one would argue that hitting a 95 mile and hour fastball is easy. But if you’re going to learn this skill, you’d better give up thinking you can reason your way through it. With practice, it becomes instinctual.

In Zen, we bandy about the term discipline. For example, when you meditate, we say, "Just sit." As opposed to what?

Well, as opposed to following your thoughts. No matter how good you get at meditating, you will think thoughts. The key is the discipline of ‘non-following,’ or non-attachment. So, as you think about lunch, you say, internally, "thought about lunch," and you return to breathing and just sitting. You ‘do’ and ‘be’ sitting. You discipline yourself to let each thought go.

Remember: your problems are caused by over-thinking and under-doing. Pick a way to be, and then just be it.

Friday, January 25, 2008

Blog of Note: Dirt Diva

The blog of this self-proclaimed "Fit as Fuck at 43" CrossFitter and Ultramarathoner (ugh) is well worth checking out!

9AM .5 cup milk, 2 servings cottage cheese, 1 cup berries, 9 raw almonds = 3.5 blocks

1PM 4.5 oz steak, 3/4 lb veggies, bit of olive oil = 3 blocks

9PM 48 oz Beer, 2 oz Cheese, 6 oz steak @ Trappist = 6.5 blocks

Midnight 2 slices crispbread, 2 oz pork, 1 oz cheese = 2 blocks (high protein)

Block Target = 14 blocks

Block Total = 15 blocks

"Nasty Girls"
Time: 16:31 (PR)

Thursday, January 24, 2008

Back To The Grind Day Three

4 block breakfast.

8AM 1.5 oz ground beef, 1.5 oz ground turkey, 1 egg, 2 egg whites, 1 lb TJ's veggies, .5 cup milk = 4.5 blocks

2:00 PM can sardines, 2 slices toast, Cesar Dressing = 3 blocks

6:00PM Muscle Milk Bar = 3 blocks

9:00 4.5 oz ground beef, cup veggies, 3 glasses red wine = 3 blocks, +1 carb block

Block Target = 14 blocks

Block Total = 13.5 blocks blocks + 1 carb block

2 mile run
Snatch 1-1-1-1-1-1-1
95 across, for form
climb: 3 ascents
5.8 fail
5.8 fail

Ev got a 5.10a!!

Wednesday, January 23, 2008

Back To The Grind Day Two

It ain't pretty but it is my 3 block breakfast!

My hands are sore from climbing. I need to remember to take my fish oil.

5:30AM 3 oz ground turkey, one egg, 1/3 package Trader Joe's Thai Green Beans = 3 blocks

11:30AM 3 oz turkey, 1 lb peppers, 1/3 cup lite coconut milk, Thai chili paste = 2 blocks

2:30PM 1 cup carrot ginger mix, 1 egg, 2 egg whites = 2 blocks

5:30PM Builder Bar = 3 blocks

9:30 6 oz ground beef, cup veggies in butter sauce, 2 glasses wine = 4 blocks

Block Target = 14 blocks

Block Total = 14 blocks

4x400 meter repeats, 2 minute rest

Workout 2:
2 hours low-intensity climbing. Got my first V2!

Avg pace: 6:10

Tuesday, January 22, 2008

Back To The Grind Day One

First Weigh-In: 172 lbs, 16% bodyfat, 145 lbs lean, 27 lbs fat, hips 36, waist 36 (@ bellybutton).

To see my previous, pre-holiday stats, click HERE.

This is day one of getting seriously back in the zone. Above is my first righteous meal:

6AM 1 cup 2% milk (in coffee), 1 egg, 2 egg whites, 1.5 oz ground turkey 1/4 cup Steel Cut Oats (Dry), 9 almonds 1/6 teaspoon olive oil, 4 fish oil capsules = 4 blocks

11AM 1/2 lb Trader Joe's Thai Green Beans, Package Trader Joe's Green Tuna Curry = 4 blocks

4PM .5 cup milk, 1 egg, 2 egg whites, cup Trader Joe's Carrot Ginger Mix = 2.5 blocks

9:30PM Package Trader Joe's Green Tuna Curry, 1/2 cup green beans, 2 glasses wine = 3 blocks + 1 extra carb block

Block Target = 14 blocks

Block Total = 14 blocks + 1 extra carb block

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Rounds: 7

Strict L-Pull-Ups, HSPU head to deck.

Monday, January 21, 2008

Back To The Grind Day Zero

Climbing Robot!

A few things have led me to the conclusion that it is time to buckle down and face the music:

A: my weight is back up to 173 at more than 16% bodyfat.
B. My latest "Lynne" score was down almost 50 points!
C. My newest obsession, climbing, is benefited by low bodyweight.

So. As of tomrrow, for a period of six weeks I shall:

-Weigh and Measure everything
-Eat 14 blocks Sunday Dinner through Friday Lunch
-Eat 18 blocks +1x fat on the "weekend"
-allow one cheat meal a week
-drink only red wine, in moderation
-In addition to the WODs, I shall add 5 low-intensity calorie burning workouts per week, either climbing or rowing.

Tomorrow will be my "reset" first weigh-in.

Goal: lose 10-11 lbs of bodyfat with no loss of muscle mass or performance.

Sunday, January 20, 2008

"Bodyweight" Squat

Trouble getting that elusive bodyweight squat? Use someone else's bodyweight!

Saturday, January 19, 2008

Friday, January 18, 2008

CrossFit at Ironworks: Man Overboard!

Here is tomorrow's WOD for Ironworks. This will be a two-round "Man Overboard", which will be co-coached FGB style. See You there!


Round One
Round Two
Round Three
Row 250 Meters (time)
No Score
No Score
No score

KB Swing 1P women/1.5P men


KB Thruster 8x2KG women/12x2KG men


Tuck Jumps

KB Snatch 4KG women/8KG Men


Wall Ball women 10 LB/ Men 14 LB


Grand Total


Round One
Round Two
Round Three
Row 250 Meters (time)
No Score
No Score
No score

KB Swing 1P women/1.5P men


KB Thruster 8x2KG women/12x2KG men


Tuck Jumps

KB Snatch 4KG women/8KG Men


Wall Ball women 10 LB/ Men 14 LB


Grand Total

Wednesday, January 16, 2008

CrossFit Program Expanding

We will be expanding the CrossFit program at the Touchstone family of gyms, which includes Berkeley Ironworks and The Great Western Power Company in Oakland which is a brand-new facility near 20th and Broadway in Oakland: it is part of the long-awaited downtown Oakland revitalization.

There will be at least 2 more classes offered at Ironworks, probably Monday and Wednesday starting in February. Classes at GWPC will be announced.

Tuesday, January 15, 2008

CrossFit East Bay PlayTime

7AM cup 2% milk, 4.5 oz pork, 1 slice Ezekiel Toast, mustard, .5 apple = 4 blocks

11AM 6 oz pork, 1 lb veggies, little coconut milk, thai chili paste = 4 blocks

5PM egg wrap at Starbuck's = 3 blocks

9PM 6 oz pork, 1/4 lb 14 oz wine = 4 blocks

workout: Filthy Fifty
Time:21:04 PR

I was trying for 19:59, but I screwed up finding the right rope for the DU and it took me 94 sec.

Monday, January 14, 2008

CrossFit at Ironworks: Video

Fight Gone Bad at Ironworks

7AM Breakfast sandwich, .5 cup milk = 4.5 blocks +1x fat

11AM 7.5 oz lean ground beef, Trader Joe's Thai Green Beans = 5 blocks

5PM Cheesburger = 4 blocks +1x fat

9PM 4 oz chicken, veggies with sauce = 4 blocks

Block Target = 14 blocks

Block Total = 17.5 +.25x fat

Workout: none, rest day.

Sunday, January 13, 2008

CrossFit at Ironworks: The Basics

The first class at Ironworks was a success. Almost 20 people showed up.

8AM 1 cup milk, 1 cup Greek yogurt, few chunks frozen mango, .3 oz almonds, cacao nibs = 3 blocks

1PM 1/2 balance bar = 1.5 blocks

4PM Cheeseburger, air cooked fries = 4 blocks, too much carb

9PM Chicken Salad Red wine = 3 blocks, too much carb

Block Target = 16 blocks +.5x fat

Block Total = 11.5, too much carb

Pull-Up Ladder
Rounds:15 +6

Saturday, January 12, 2008


I encountered Personal Trainer extraordinare Shira Yaziv at Ironworks yesterday, where she was volunteering with high school students. Not much of a picture. Shira specializes in in-home training. Shira teaches a Capoeria class at Ironworks (another good reason to join). Reach her here: SHIRA.

6AM .5 cup milk = .5 blocks

7AM Breakfast Sandwich = 4 blocks

Noon: Builder bar = 3 blocks

2PM Chaat = 4 blocks

7PM Tuna Curry, Soycatash, red wine = 3 blocks extra carb

2AM Breakfast sandwich = 4 blocks

Block Target = 18 blocks +.5x fat

Block Total = 18.5 blocks, extra carb

"Power Elizabeth"/115#
Time:about 10 minutes

Friday, January 11, 2008

CrossFit at Ironworks: Rings

I was pleased to see that Ironworks has rings!

I was also pleased to see I am back down under 172 already, it seems like most of the holiday weight was bloat. 13 lbs to go to my target weight of 159.

8AM Breakfast Sandwich, .5 cup milk = 4 blocks

2PM 4 small sausages, .5 package Soycutash, little light coconut milk, teaspoon Thai chilli paste = 4 blocks

Block Target = 14 blocks

Block Total =

Time 19:10
First time as RX. Most of the time was spent waiting to be able to do another few HSPU. DLs were no problem, all easily unbroken.

Thursday, January 10, 2008


45 foot climbing rope at Ironworks

OK so you do have to be a member of Ironworks, but once you are, you can attend all eight classes (held Saturday and Sunday at 11AM) for free. The monthly rate is only $63.00 and for the month of January the $100 initiation fee is waived. When the program demonstrates some success, we should be able to add some classes.

Berkeley Ironworks
is a pretty amazing facility and I feel lucky to have the opportunity to offer CrossFit classes there. There a bunch of machines, and a mirror or two, but we will just ignore those or use them for obstacle courses or Parkour (just kidding Paul!).

Almost all of the equipment we need to do just about everything is there already, and management seems amenable to getting anything else we need, including real pull-up bars. Ironworks has C2 Rowers, Lots of Olympic bars and weights (no bumpers unfortunately), Rings(!), kettlebells, Dynamax Med Balls, jump ropes, serviceable pull-up bars and a 45 foot climbing rope! And, of course, a huge, 45 foot climbing wall!

So what are you waiting for to join??


8AM Breakfast Sandwich, 1 cup milk = 5 blocks

2PM ISS OH YEAH BAR = 3 blocks

9PM 4 sausages, 8 oz squash, 4 glasses red wine = 5 blocks

Block Target = 14

Block Total = 13

Workout: None

Wednesday, January 9, 2008

Back From The Keys, Time To Get Serious!

I'm back from the sub-tropics, it was fun, but now I must deal with the reality of a few extra pounds put on during the extended holiday. I start teaching CrossFit at Ironworks this week, and need to work on my new year's goal of 159 and under 10% bodyfat by March 21st. That is about 15 lbs. I wonder if all the rum and key lime pie could have had anything to do with this?

8AM .5 cup milk, 1/2 English muffin, 2 eggs = 2.5 blocks

3PM ISS OH YEAH! Bar = 3 blocks

6PM Trader Joe's Green Curry Tuna, .5 English muffin, 1 egg = 3 blocks

9PM Ceasar Wrap w/ 1/2 bread removed, glass of red wine = 4 blocks

11PM Whole wheat crack, I mean English muffin, sausage = 4 blocks

Block Target = 14 blocks

Block Total = 16.5 blocks

Time: 26:10, with bunch of subs, weak.

Saturday, January 5, 2008

Day 181: Tropical Zone

A little tropical zone lunch for ya:

4 oz yellowtail snapper, tomato, avocado, squash, 1 slice bread = 4 blocks +1x fat.

Tabata Something Else
Score: ?? But I did get almost eaten alive by little tropical ants, yikes! Maybe about 320

Friday, January 4, 2008

Day 180: CrossFit Key Largo

Click for large picture. That is My Father, and the place we are staying in the background.

I arrived in Key Largo on Tuesday. I woke up to find out I was next to a beautiful, well-maintained track with public access! That is a nice present!

I have been eating pretty well.

Did the Muscle-Ups yesterday, 29:50

Power Clean 5-5-5-5-5

I did this at globogym and had to go light, afraid of dropping it!