Belly Out!

 
I bought this this morning and I now have about 1/4 the jar left(maybe less)
My stomach looks like it might pop! Almond Butter is the sole reason I cannot get Travis ripped =(.
Oh well, this stuff is delicious and I just have to have it! I will have to burn it off tomorrow I Hope!

A Sub 3 Fran

I have seen several people complete "Fran" in under 3 minutes over the last couple years. It was at that point. Once upon a time, that was considered unimaginable.

I have done this workout probably about 6 times since I started Crossfit. The very first time was probably a little over 3 years ago. I had never heard of it much less seen it done at the time. I looked at Crossfit.com that day and figured it sounded simple enough. At the time I had been doing Crossfit pretty much by myself for right at 4 or 5 weeks. I can remember going into Golds Gym like I was so cool loading a 95lb Barbell next to the cable machines were there was built in pull-up station.

I thought, "Alright, here we go!"

21 Thrusters - "Damn"
21 Pull ups - "This is freaking hard"
15 Thrusters - "What the Hell was that?"
15 Pull ups - " I think that's 7... I can't Move right now!"
9 Thrusters - I don't think I even made it to this point... Can't remember how far I got but I couldn't make myself finish.
I still will use the month out of training for a knee injury as my excuse.
The point is though, that I was severely out of shape. It wasn't much longer when I saw a video of Josh Everett and Greg Admunson do this workout in just over 3 minutes(still no sub 3's at the time).

About 12 months back I finish it in 3:23 at the Crossfit Cert in Alvin, TX. I felt pretty good about that until Chris Spealer did it 10 minutes later in 2:04(Faster ever at the time). Wow! Twice since that time I have done Fran in 3:38 and 3:52. I am getting slower! Older? Less Driven? Do I weight to much for a sub 3? Every time I come off my last pullup rep and feel paralyzed! I am in the worst pain ever!

"Fran"... I don't care if we never meet again!

Oh wait! Saturday October 10th (one week before my 28th Birthday) our clients are doing "Fran" for the month of Benchmarks 5 Week Challenge. 2 Hours later the Coaches must go.

I considered not doing it! I actually would have love nothing more than to say I was gonna sit it out. But for some reason I decided to give it a go. What the Hell right?... "I think I might vomit" was the only think going through my head.

3..2..1..Go!
21 Thrusters Unbroken
21 Pull ups Unbroken (1:03 feeling good)
15 Thruster (Slight burn in my forearms but finish 15 straight easy)
15 Pull ups (10 and drop... am I gonna slow down? Nope 5 more pop right off)
9 Thrusters (That was way to easy)
9 Pull ups (Ready to drop at 5 but switched my Butterfly to a Kip and Battled for 9 strait)

Time: 2:52

Walk off feeling amped!

Who knew?

Hard Work and Discipline never Fail!

Paleo

 

Here are 2 of the Men responsible for bringing the Paleo Diet into the lives of myself and many other Crossfitters. If not for Robb Wolf I would probably still be eating Bread and Cheese everyday. I would have never been aware of how much I was intolerant to them both. Now when I eat bread I have major allergies for a few days and both of these items will congest my digestive track for half a week. I can't even describe the differences I've seen with my Asthma(live long issue) that I've experienced since changing over to this style of eating.

My nutrition, which I believed to be good before has changed for the best because of the work of both Dr. Loren Cordain and Robb Wolf. I am now in the best health and as fit as I could have ever imagined. The gentleman to my right in this picture(John Welbourn) is now working together with the 2 on a new company called Paleo Brands.

After attending their seminar, I am inspired even more by their work. They are providing an opportunity for all people to understand the benefits of the Paleo Diet and getting a hold of prepared quality food much easier than ever before.

The Bear

This workout is on of my Favorites. It offers up an unexepected Challenge to any one who has never come across it before. I've only done this one other time personally.
One thing I can say is that it's a Gasser!
I did manage to outdo myself this time around. The video present be on my second set of the workout.
Notice that I regrip once and take my time at points. The idea is to get through a series of 7 "Bear complexes" with any given weight without letting the weight rest on the ground.

1 Bear Complex is =
Squat Clean
Overhead Press
Backqsquat
Overhead Press
to Ground

7 of these equal 1 round and the workout calls for 5 Rounds.
My Scores
Round 1 - 105lbs
Round 2 - 115lbs
Round 3 - 125 lbs
Round 4 - 135 lbs
Round 5 - 140 lbs

I think I can do better.