CrossFit
Done The CrossFit Hero Workout "Murph" As Prescribed
December 30, 2011
"In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service."
--Official Medal of Honor Citation for Lt. Michael P. Murphy
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Taken An Ice Bath
November 25, 2011
"How many women have the courage to start properly with a cold, cold bath early in the morning? I jump in, throw the water, cold as ice, and after the first plunge I am happy."
--Anna Held
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Done A Fireman's Carry
November 22, 2011
"Firemen can do almost everything. You already trust them in life-threatening situations; why not let them help you with your everyday problems, too?"
--David Hunt
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Done A Maltese Bench Press
November 08, 2011
"Everyone gets scared, and everyone falls. The key is to get right back up and try again"
--Shannon Miller
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Done Grasshoppers And Parallette Passthroughs
November 01, 2011
"Gymnastics uses every single part of your body, every little tiny muscle that you never even knew."
--Shannon Miller
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Done Barbell Pullovers
September 28, 2011
Squatted For Five Minutes
September 01, 2011
Run On A Woodway Curve
August 21, 2011
"I have a punishing workout regimen. Every day I do 3 minutes on a treadmill, then I lie down, drink a glass of vodka and smoke a cigarette."
--Anthony Hopkins
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Done Barbell Rows
August 18, 2011
“Get your deadlift up to 500 pounds and then you’ll have your own opinions.... F*** barbell rows.”
--Mark Rippetoe, Mean Ol' Mr. Gravity
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Run With Compression Sportswear
August 14, 2011
"We're men, we're men in tights (TIGHT tights),
Always on guard defending the people's rights."
--From Mel Brooks' 1993 Film Robin Hood: Men In Tights
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Done Weighted Push-Ups
August 05, 2011
Defined Myself Through Things I've Never Done
August 04, 2011
"Life isn't about finding yourself. Life is about creating yourself."
--George Bernard Shaw
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Gone To The CrossFit Games
July 29, 2011
"Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher. Don’t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective."
--Chris Spealler
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Done Jump Rope Triple Unders
July 28, 2011
"I came to get down, I came to get down,
So get out your seats and jump around"
--House of Pain, Jump Around
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Done A 20 Foot Rope Climb
July 20, 2011
"That is a babe. She makes me feel kinda funny, like when we used to climb the rope in gym class."
--Garth Algar (as played by Dana Carvey in 1992's Wayne's World)
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Shouldered An Atlas Stone
July 13, 2011
"The man who removes a mountain begins by carrying away small stones."
--William Faulkner
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Become A Certified CrossFit Trainer
July 10, 2011
"The CrossFit prescription is 'constantly varied, functional movements executed at high intensity.'"
--Greg Glassman Read More...
Done A Log Clean And Press
July 06, 2011
Done A 300 Pound Farmer Carry
June 29, 2011
Carried A Yoke
June 22, 2011
Done Sandbag Getups
June 08, 2011
“The beauty of strongman training is that there's no one way to perform the exercises.”
--Joe DeFranco
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Swum At The Presidio YMCA
June 07, 2011
“You can't put a limit on anything. The more you dream, the farther you get.”
--Michael Phelps
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Gone To A CrossFit Regional Competition
June 04, 2011
"You can't do these workouts unless you're driven by purpose. Purpose is ultimately the well spring of all happiness."
--Greg Glassman, founder of CrossFit
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Bench Pressed 200 Pounds
May 31, 2011
“The bench press is the best exercise for absolute strength in the upper body.”
--Mark Rippetoe
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Pushed A Prowler
May 18, 2011
"I am thoroughly convinced that the Prowler is the answer to most of our world’s problems: debt, overpopulation, drugs, obesity, etc."
--Jim Wendler
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Completed A 100 Day Burpee Challenge
May 11, 2011
"I have incredible self-discipline. But see, I think it’s obviously a form of stupidity."
--John Malkovich
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Run A Mile Barefoot
April 27, 2011
“In minimalist running, you can't overtrain or overstride, because your feet will stop you. When you run barefoot you're not really pushing off, you're just tapping the ball of your foot down.”
--Christopher McDougall, author of Born To Run
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Taken A Hydrostatic Body Fat Test
April 18, 2011
Done A Handstand Pushup
April 13, 2011
Done A Steinborn Lift
April 08, 2011
The Steinborn Lift was originated by Henry “Milo” Steinborn, an old time strongman in the 1920’s. He was one of the first men ever to squat with 500 pounds, which is even more impressive from the standpoint that he loaded and unloaded the barbell onto his shoulders unassisted.
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Squatted 350 Pounds
March 30, 2011
Back when I started doing CrossFit, I knew nothing about doing squats. My first time doing 1 rep max back squats, I lifted 175 lbs. That was in June of 2009. Today, I doubled it. It’s also double my bodyweight.
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Worn A 30 Pound Weight Vest For A Day
March 23, 2011
I tried an interesting experiment today. I decided I wanted to put on the weight I used to have at my heaviest and wear it for a day. Back at the end of 2008, I weighed over 200 lbs, which for my height put me in the obese category on the Body Mass Index (BMI).
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Done A Zercher Lift
March 22, 2011
Inspired by last week’s continental clean and press, I decided to find some other odd barbell lifts. One of the ones I found is called a Zercher lift, named after its creator, Ed Zercher, an old time strongman from St. Louis. He could deadlift 536 lbs. at a weight of 155.
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Done An Axle Continental Clean And Press
March 16, 2011
I like to think of San Francisco CrossFit as an outdoor playground for people that want to be fit. Instead of jungle gyms, there are pullup bars. Instead of slides, there are weights and barbells.
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Done An Inverted Burpee
March 09, 2011
Happy Ash Wednesday (and Lent)!
Back in April of 2009, CrossFit.com posted a workout of 100 inverted burpees. At the time, I was nowhere near being able to do something like that.
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Done A Burpee Double Under
March 03, 2011
Back in January, I did 50 unbroken double unders (jump rope where the rope passes beneath you twice). Today, I wanted to combine everyone’s least favorite body movement, the burpee, with a double under.
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Cleaned A Water Filled Keg
February 22, 2011
If you know me, you are probably aware that I enjoy lifting weights. J and I have been doing CrossFit training for a good amount of time now, and amazingly, we are still quite enthusiastic about it.
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Ran Up The Lyon Street Steps
February 18, 2011
The city I live in is famous for its hills, and some of these hills have steps, really steep steps. A year and a half ago, on our first anniversary, J and I climbed up the Filbert Street Steps on the way to the top of Coit Tower. Another well known set of steps are the Lyon Street steps, and luckily, for me, they are within walking distance from work.
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Drunk A Gallon Of Milk In A Day
February 11, 2011
For years, powerlifters have used the method of drinking a gallon of milk a day (GOMAD) to gain weight. Basically, a gallon of milk is 2400 calories and has a high amount of both protein and fat content.
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Run From Home To Work
February 01, 2011
This morning, I ran to work. While it’s not what I’d consider a super long run, it’s a little hilly in parts. I live in between the Castro District and Twin Peaks areas of San Francisco, almost directly in the center of the city. I work in the Presidio at the Letterman Digital Arts Center (LDAC), near the Golden Gate Bridge.
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Sprinted Uphill With A 50 Pound Sandbag
January 23, 2011
Back on January 11, I built a training sandbag. Since then, I have not had the opportunity to take it for a test spin. I picked today to do it.
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Done Fifty Unbroken Double Unders
January 20, 2011
The subtitle for this post should be “persistence pays off... and a friendly push doesn’t hurt either.”
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Read "The 4-Hour Body" by Timothy Ferriss (Cover To Cover)
January 15, 2011
I must admit that I don’t finish many books, fiction or non-fiction. In fact, I can’t tell you the last time I read a book from cover to cover. I use a lot of books for reference, but I almost never read books for pleasure.
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Done Clapping Pull-ups
January 12, 2011
When J and I were thinking about getting equipment for our garage gym, one of the pieces we were really looking at was the Stud Bar, a gym-quality pull-up bar made from 14 gauge steel. I really liked a video they made to show the uses of the bar.
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Built a Training Sandbag
January 11, 2011
Happy 1/11/11!
About two years ago, I really got into CrossFit, the core strength and conditioning fitness program. Last year, I bought a ton of equipment for our garage gym.
Finished a Sub-8 Minute Fran
January 05, 2011
Fran is THE CrossFit standard workout. It’s a workout that produces a ton of power output (lots of work in a little amount of time). The workout as prescribed is:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups