HAMMER TIME!

UH OH UH OH UH OH!



SWOD:
Power Clean 3, 3, 3, 3, 3 - Establish 3-RM
125-135-145-155 (miss)-150 (new 3-RM)

DWOD:
"Hammer Gone Bad"
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.
256

Breakfast: Milk, little bit of wicksdorf, coffee/milk
Lunch: Grilled chicken garden salad, whole milk
Snack: Banana & almond butter
Dinner: Steak, broccoli, whole milk (oh shit I am out now)

long weekend for me

Took today off.

Saturday:
Breakfast - Meatloaf, half coffee / half whole milk
Lunch - Whole milk & ...
Ok this was where the cheating began. As part of COCK (Cook Off Champion Kitchen) league, I had to design a championship burger for the battle that evening.

I tried variations of what ended up being the top ranking burger:
--Fried green tomato (pan fried green tomato soaked in milk, covered in hush puppy mix covered in egg covered in breadcrumbs)
--80/20 Black Angus with beef bouillon and green chillies, rubbed with onion powder, garlic powder, crushed red pepper, rock salt, pepper, brown sugar and more spices I can't even remember
--Crescent roll buns with sauteed garlic and chipotle powder cream cheese spread

All in the form of a bite-sized slider. The thing went BAAM in your mouth, so it was dubbed the Ala-BAAM-a burger.  I won, I was a little surprised because the slider had a bunch of flavor, so much that it didn't really taste like a burger (partially due to the slider size).

Dinner - had a plethora of different bites of burgers that I won't even try to list.  Washed it all down with water.

Sunday:
Breakfast - whole milk espresso
Lunch - last of the paleo meatloaf
Dinner - Momz made me a "paleo" dinner... Pork chop, chicken breast, whole milk, sauteed onions, mixed steamed veggies (green and yellow squash, red pepper, onion, and green beans... yeah I didn't think about that last one until it was too late)

SWOD
OHS 5x1 85-95-105-115-125 (PR by 15lbs)
Press 5x5 @90% @95

CFFB DWOD:
4 rds for time of
Sprint 200-Meters
5 Hang Power Cleans @ 135lbs
Rest exactly 1-min. between rds
8 something

Breakfast - Compote with pulled pork, whole milk
Lunch - Sirloin tips & red pepper, whole milk
Snacks - pistachios
Planned cheat: Valentine's chocolate fondue w/ strawberries, apples, and bananas postponed due to lack of ingredient
Dinner - burger  patty, broc/cauli/carrots, whole milk

There will be blogs

Yesterday's punishment:

Triple Mod ~ WMG
AMRAP in 15 minutes of...
Hang Power Clean @ 103/155, 3 reps
Sprint 100-Meters
Pull-Ups, 6 reps

Results: 8 + 3 hpc
Pukey scale: 3.5
Sadism scale: 3


Ok I am little late rolling this one out. Fairly solid morning for me yesterday, about the only good thing that happened all day.  My goals were simple:

A) Don't take longer than a "rest pause" (no water break)
2) Don't break up the reps
D) Get 10 rounds

Pass, Pass, FAIL.  Ok so I didn't hit my target but I managed to achieve two out of three and that ain't bad.

The rest of the day went like this: car troubles, server issues, business meetings, oh my.

I heard today's was a beyotch.  I am sure I will have some nasty words ready for Jason.

Suck it.

Stuntman Mike

DT

Punishment Part Deux:

DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Results: 19:10 @115
Pukey scale: 2 of 5
Sadism scale: 4 of 5

Woooo that was fun. Ok, not so much. Really sore now. Thanks Liz for the beer after!

Suck it.

--Stuntman Mike

My hump, my hump, my hump

Today's punishment... and boy was it punishment:

20 min. AMRAP

5 Thrusters

7 Hang Power Cleans

10 SDLHP

Women @ 63lbs/Men @ 95lbs

Result: 5 rounds + 2 Thrusters
Pukey scale: 3 of 5
Sadism scale: 4.5 of 5

Fuck... this one was hell. Sarah is referring to it as "Hell Bitch" and I can't think of a more appropriate title, although you are welcome to string along more curse words at the end as it would certainly apply. The only thing that could have made it worse was if you had to hold on to the bar during the whole sequence (like the bear). Luckily, that wasn't the case. The first round was the only one I didn't have to rest mid-round. MK and Sarah seriously crushed this one, both at least doubling me. We will all be paying for this tomorrow. Thanks alot, Jason... ASS!

Suck it.

--Stuntman Mike

What I did on my summer vacation...

The past two days at CF have really kicked my ass. Our recovery work out was anything but. I tore up my hands bad and this morning just about every muscle I had in my body hurt. Ah, CFFM it felt like it I was gone for so long.

I wussed out this morning at 6AM and decided to take the day to recover. The punishment shouldn't be too terrible:

Overhead Squats

3-3-3-3-3-3

This is your chance to go heavy and set a new 3-RM!

*Assistance Strength Work

Hang Power Clean

5 x 5

I will post the results later. In the mean time, a run down of what I ate while on vacation:

Friday: French toast sticks, sausage patties, fruit and coffee; steak pizziaola sandwich (basically a Philly cheese steak) with chips and a coke; wicked yummy clam chowder, Boston baked beans, hearts of iceberg salad and cornbread, shared a chocolate fudge brownie Sunday with my nephew... killed the evening with a couple of Guniesses and a double tall Maker's... we walked all over Boston that day so I hopefully walked off the calories.

Saturday: started the morning out right with a slice of Boston cream pie and coffee, New Hampshire's best lobster roll with chips and water, followed by the largest "small" black raspberry ice cream I've ever had (almost a pint); Newick's famous seafood platter (Sea Scallops, Whole Clams, Baby Shrimp and Wild Haddock) this thing was a ginormous mound of fried seafood!

Sunday: Cinnamon bun and blueberry muffin (fresh from the bakery) with coffee; Moe's Italian sub (best ones on Earth), chips and a bunch of other snacks, whoopie pie, cake; Sal's pizza @ Hampton beach.

Monday: Maple sausage/apple/onion omelet with rye toast and coffee; cheeseburger, grilled chicken and an assload of beer; Large black raspberry ice cream with jimmies; Pizza by Para on Yorke beach; I also broke into a government installation that morning for shit and giggles: see.

Tuesday: Eggs, sausage, and coffee; Charcoal Broiled Lobster! then back to Ft Myers...

That about sums it up. I haven't really been able to eat right since I got back, I don't know what is wrong with me. Maybe I gorged enough to not need to eat for another week. I bet this entry could be on thisiswhyyouarefat.com! It was still worth it, I don't care what you think.

Suck it.

--Stuntman Mike

---

UPDATE

Results:
OHSx3: 85 - 95 - 105 - 115 - 125 FAIL - 125 FAIL - 125 FAIL
HPCx5: 95 - 115 - 120 - 125 - 135
Pukey: 0 of 5
Sadism: 1 of 5

OHS went horrible. I didn't have a recorded best but I kept losing my balance on the way up and dumping the weight at 125. When I was finished I was feeling pretty lame overall this week at CF. Not going well.

Then I did the extra hang power cleans. My old 1 rep max was 125. I hit 135 five times. And the crossfitters rejoiced... with beer. Rob picked up a 12ver and we all had a few beers before heading home. Great way to end the week!

Old and tired...

Punishment of the day:

3 rds for time of:
Run 800-M
21 Hang Power Cleans (63/95)
12 HSPU

Result: 24:43 *scaled HSPU - 18 on the tire
Pukey scale: 4 (the warm up brought me to a 3)

Ughh... being old sucks. After this weekend I have been nothing but exhausted. I skipped out on yesterday which would have been a good one to get back on the saddle. Today, not so much. That much running blew. The rest wasn't bad though.

I want to thank Team Stuntmen and the rest of you guys that came out this weekend. I had a great time and I hope all of you did too. I have done enough drinking for the rest of 2009, me thinks. I will post pictures soon.

Suck it.

--Stuntman Mike

Back in action

Tuesday's punishment:

"Creola"
2 Dundee Honey Browns
1 One Barrel rum on the rocks
2 Coors Lights
1 Brooklyn Brown
1 Shark Bite ( some tall cocktail, no idea wtf was in that)

Result: Lots of urination. Slight slurring of the speech. Warm, jovial feeling.
Pukey Scale: 4 out of 5 the next morning

My liver hates me. No CrossFit this day.

---

Yesterday's punishment at 6 pm:

AMRAP in 15 minutes of:

1 Power Clean

2 Hang Power Cleans

3 Push Jerks

5 Burpees

Rx'd weights - 93/155

Result: 9 + 2 HPCs @ 105lbs
Pukey Scale: 3 out of 5

This one was rough. I still wasn't 100% but it helped cleanse me quite a bit. My first five minutes were strong, I was able to bang out four rounds. I started faltering after that. Fuck Jason and his ridiculous work outs. Bastard is picking on the drunks.

---

Today's punishment at the usual 6am:

Triple Mod ~ MWG

For time:

50 D/U

40 WBS [14/20]

30 Walking Lunges

Run 400-Meters

50 KBS [16/24]

Run 400-Meters

30 Walking Lunges

40 WBS

50 D/U

Result: 26 something.
Pukey Scale: 4 of 5

Terrible levels of suck on this one. Be it dehydration or low blood sugar or what ever, I actually got light headed towards the end of the work out. I almost sat my ass down during the second round of WBS, but I decided to just push through since I was almost done. I am glad I did because there was never a point where I actually passed out so it would have been a waste of time. If I had passed out while the medicine ball was in mid-air this would be a different post. I found it funny though that my DUs were way better in the second round then the first. I think this was the fact that I wasn't fully awake yet.

Commie swings. Fucking Jason put 50 of those bitches in the middle. I HATE HIM. I HATE KBS.

Suck it.

--Stuntman Mike

Two shitty workouts 12 hours apart

Yesterday's punishment (my lazy ass didn't get up at 6am so I hit up 6pm):

Courtesy of J.Gilson @ CrossFit "Again Faster"
AMRAP in 10 minutes:
10 Hang Power Clean [63/95]
10 Burpees
- - - - - - - - - -
Extra Work:
50 GHD Sit-Ups
50 GHD Hypers

Result: 4 rounds + 1 burpee
Pukey Scale: 3

Hey J.Gilson... FUCK YOU! Thanks for the horrible workout asshole. Did you and Jason become sadistic pen pals over craigslist or something? Had this one been a 5 min amrap I would have done fine and it wouldn't have been so bad but I started cracking at about 7 mins in and my cleans went to shit. Total failure the last 3 mins, that sucked. I cooled off in the hurricane that hit us right when the workout started. Felt good. Krock and Rob both felt pukey but didn't quite pop. (Just feeling pukey for Kristin is like a 6 on the normal pukey scale.) If you ain't puking you ain't trying. Had my cleans not failed me I would have been right there with them. The extra work sucked too. Thanks Jason, you dick.

Today's punishment (12 hours later):

3 rds of:

Row 750/500/250 Meters

SB Bench Press 21-15-9 [@ 75%/100% of Body Weight]

KTE 21-15-9

*Rest as needed between rounds

Result: @125 (We'll have to find out this from Jason, he had some crazy math scribbled down that was supposed to be my time)
Pukey scale: 3.5 (No barf thanks to the breaks)

6AM was all slow getting going this morning, me included. Sarah and Jason tried to trick me into thinking we would skip the WOD and hit up Bennett's for some donuts... its too early for such pranks. The two paleos almost got me to believe it. By the time we actually got to this bitch of a WOD it was already 6:40. I weighed in this morning at 160 and for some stupid reason I thought that is what I was going to bench that. I have never even tried to bench that much before but fuck it, its Friday right? I quickly came to my senses as mixing the row would severely hinder my ability to push out 21 reps over my 5-rep max. No, I did 125 instead (78.125%). Man, it still sucked. Performance-wise I think I did ok. I hope Jason's CF football workout is extra hard today.

Suck it.

--Stuntman Mike