I was going to bitch about today's brutal workout but that isn't fair because today we honored Lt Michael Murphy with his favorite workout.
For time:
Run 1-Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1-Mile
(partition reps as needed)
This was hard but congrats to the whole 6 AM crew for finishing the whole thing, rain be damned. I dialed my girl Cindy for the body weight portion. (5 pull ups, 10 push ups, 15 squats) I ran a mile, banged that bitch 20 times, then ran another mile. Cindy made me all pukey feeling at around round 13 but I kept it in because I am not all kinky like that. While on the run final I stopped on bridge just in case I had to spew. I was so close and a little pukey action wasn't going to stop me. Nothing came up but a few burps and I pressed on. Ok so in full disclosure I didn't maintain a run the whole second mile; I ended up walking around 2/10s of it. (The Summerlin Cir to the bank part) My goal today was to finish the whole thing RX'd, I accomplished that much.
Result: 67 mins flat
Pukey Scale: 4.5 (So so close to eruption)
I have to say this work out is really intense. Murph, I didn't know you but from the work out you created I can tell you were one crazy, dedicated son of a bitch. Check out this link: http://www.navy.mil/moh/mpmurphy/ and pay your respects to a true American hero.
Salute it!
--Stuntman Mike
P.S. Brent you are going in my book filed under "Commie".
Friday, May 22, 2009
Thursday, May 21, 2009
This punishment is fantastic... for me to poop on: Part 2 (Number 2 get it!, uh huh huh)
So today we did the quintessential man lift. Throughout my entire life this lift has been the benchmark for peak male fitness, the metric everyone compares. Also, something I have never excelled at. Before Crossfit I had trouble squeezing out one rep of 150. That's pretty horrible, even when I was decent at other lifts and killing dips (my previous best movmenent).
So today, Jason felt bench press would be too easy. How can we turn the classic lift and make it way harder? Lets do it on a stability ball. Why the fuck is it called the stability ball? The stability ball provides the antithesis of stability. Jason even stated the hardest part of this lift is trying to STABILIZE yourself on the STABILITY ball. The irony was lost in the moment. Anyways, this lift is a pain in the ass, the ball adds so many layers of complexity to this lift.
Result: 5 reps at 155... +5 above my lifetime PR and I was on a fucking (un)stability ball.
SUCK IT.
--Stuntman Mike
So today, Jason felt bench press would be too easy. How can we turn the classic lift and make it way harder? Lets do it on a stability ball. Why the fuck is it called the stability ball? The stability ball provides the antithesis of stability. Jason even stated the hardest part of this lift is trying to STABILIZE yourself on the STABILITY ball. The irony was lost in the moment. Anyways, this lift is a pain in the ass, the ball adds so many layers of complexity to this lift.
Result: 5 reps at 155... +5 above my lifetime PR and I was on a fucking (un)stability ball.
SUCK IT.
--Stuntman Mike
This punishment is fantastic... for me to poop on: Part 1
Last night I was out of food and decided to pick something up quick so I grabbed a Steak Angus Beef sandwich from Quiznos. (Suck it zoners!) Unfortunately, Jason with all his preaching of blocks and caveman food, and gluten free mumbo jumbo had the last laugh. I woke up at 1:30 with "intestinal problems." I will save you the very gross details but let me just say the rest of last night was rough. When the alarm went off I shouted out "FUCK THAT" (suck it neighbors, I know the walls are thin, what the fuck are you gonna do!) I slapped the alarm and shut that shit off. I barely shlept into work today, let alone attempting Crossfit at the buttcrack of pre-dawn. I wasn't sure if I would do the punishment today or not but the internetz read me this:
Bench Press
5-5-5-5-5
"SLT - Stabilization Limited Training" we do our bench presses with flair ... that is, on stability balls.
I am going in today just because this work out is ridiculous and needs a good blog entry, see you tonight my arch nemesis.
P.S. I promise to take Imodium first... that's right bitches I just went there.
SUCK IT.
--Stuntman Mike
Bench Press
5-5-5-5-5
"SLT - Stabilization Limited Training" we do our bench presses with flair ... that is, on stability balls.
I am going in today just because this work out is ridiculous and needs a good blog entry, see you tonight my arch nemesis.
P.S. I promise to take Imodium first... that's right bitches I just went there.
SUCK IT.
--Stuntman Mike
Wednesday, May 20, 2009
Dropping a Duece
Today's punishment:
Triple Modality ~ WGM
20 Minutes AMRAP
"Two's"
Power Clean @ 103/155
Burpee
Run 100M
*Start with two (2) reps on the first round, and increase your reps by two (2) on each round. Example: Rd 1 = 2 reps ea./Rd 2 = 4 reps ea./Rd 3 = 6 reps ea./Rd 4 = 8 reps ea., etc. Go as long as you can for 20 min.
Result: 5 rounds + 6 burpees (Cleans scaled to 115lb)
Pukey Scale: 3 out of 5 (in the last three minutes a wave of nausea hit me, I burped it off)
Jason has been consistently thwarting my efforts of going RX'd by throwing a lot of cleans in the mix lately, that bastard. Most of the lifts get harder as you go heavier failing is mostly from fatigue, but for cleans at a certain level its like I can hit it or I can't. You know about 1/3 into the lift which way its going to go and I am sure everyone can attest that consistently trying but not being able to hit it is very frustrating, kind of like trying to get with hot chick. 115 was challenging but not overwhelming. Maybe I should have bumped up to 125 but 135 is my absolute max and I only hit 50/50, which probably wouldn't have gone well.
Triple Modality ~ WGM
20 Minutes AMRAP
"Two's"
Power Clean @ 103/155
Burpee
Run 100M
*Start with two (2) reps on the first round, and increase your reps by two (2) on each round. Example: Rd 1 = 2 reps ea./Rd 2 = 4 reps ea./Rd 3 = 6 reps ea./Rd 4 = 8 reps ea., etc. Go as long as you can for 20 min.
Result: 5 rounds + 6 burpees (Cleans scaled to 115lb)
Pukey Scale: 3 out of 5 (in the last three minutes a wave of nausea hit me, I burped it off)
Jason has been consistently thwarting my efforts of going RX'd by throwing a lot of cleans in the mix lately, that bastard. Most of the lifts get harder as you go heavier failing is mostly from fatigue, but for cleans at a certain level its like I can hit it or I can't. You know about 1/3 into the lift which way its going to go and I am sure everyone can attest that consistently trying but not being able to hit it is very frustrating, kind of like trying to get with hot chick. 115 was challenging but not overwhelming. Maybe I should have bumped up to 125 but 135 is my absolute max and I only hit 50/50, which probably wouldn't have gone well.
Monday, May 18, 2009
Self loathing
Crossfit Fort Myers Punishment of the Day:
21-15-9
"Anyway Overhead" (Press/Push Press/Jerk) @ 93/135
Run 400-M
*Finish w/500-M Row
But since I didn't go today, I let the dominatrix known as "Cindy" rough me up at lunch:
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
Result: 10 rounds + 8 push ups
Pukey Scale: 2 out of 5 (felt fine until I stopped)
I can't bash Jason for his sadist ways today even though I am sure he deserves it for you poor souls who actually went. Today the sadist is me. I chose Cindy for some self inflicted pain.
I had to do dead hang pull ups (no kips) because I have one of those door frame pull up bars and kips aren't safe with it, by the end my arms felt like they would fall off. All those push ups Friday helped, I didn't have to break up any of the push up sets.
Suck it.
--Stuntman Mike
21-15-9
"Anyway Overhead" (Press/Push Press/Jerk) @ 93/135
Run 400-M
*Finish w/500-M Row
But since I didn't go today, I let the dominatrix known as "Cindy" rough me up at lunch:
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
Result: 10 rounds + 8 push ups
Pukey Scale: 2 out of 5 (felt fine until I stopped)
I can't bash Jason for his sadist ways today even though I am sure he deserves it for you poor souls who actually went. Today the sadist is me. I chose Cindy for some self inflicted pain.
I had to do dead hang pull ups (no kips) because I have one of those door frame pull up bars and kips aren't safe with it, by the end my arms felt like they would fall off. All those push ups Friday helped, I didn't have to break up any of the push up sets.
Suck it.
--Stuntman Mike
Stay on target
Today's punishment:
Single Modality ~ W
"Karen"
150 WBS for time (#14/#20)
Extra Strength Work:
50 TGUP (Turkish Get-Up) 25 L/25 R
Time: (I already forgot)
Pukey scale: 1 (a little core work in the morning always gets the bile churning)
During any Crossfit punishment trying to stay motivated during a work out is always tough. Hurling a 20 lb medicine ball at a target makes it easier... especially when you are imagining the face of a sadistic bastard coach named Jason's face in the center of that target. With each rep I made his face bloodier; when I'd stop to rest an emptiness would set in, NO I MUST KEEP UP THE CARNAGE!
As for the Turkish Get ups, I didn't realize we were supposed to do 50. I did 20. I also have accepted my left half is retarded and much weaker than my right. Maybe this is why I talk to myself so much; my left side doesn't pick up on stuff so my right side has to explain to the left. I thought I was ambidextrous (for reasons I would rather not get in to) but TGUPs have proven this to not be the case. Oh well, oh well.
Suck it.
--Stuntman Mike
Single Modality ~ W
"Karen"
150 WBS for time (#14/#20)
Extra Strength Work:
50 TGUP (Turkish Get-Up) 25 L/25 R
Time: (I already forgot)
Pukey scale: 1 (a little core work in the morning always gets the bile churning)
During any Crossfit punishment trying to stay motivated during a work out is always tough. Hurling a 20 lb medicine ball at a target makes it easier... especially when you are imagining the face of a sadistic bastard coach named Jason's face in the center of that target. With each rep I made his face bloodier; when I'd stop to rest an emptiness would set in, NO I MUST KEEP UP THE CARNAGE!
As for the Turkish Get ups, I didn't realize we were supposed to do 50. I did 20. I also have accepted my left half is retarded and much weaker than my right. Maybe this is why I talk to myself so much; my left side doesn't pick up on stuff so my right side has to explain to the left. I thought I was ambidextrous (for reasons I would rather not get in to) but TGUPs have proven this to not be the case. Oh well, oh well.
Suck it.
--Stuntman Mike
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