Running and Gunning

 "Pershing" seems an apt name for this one, running and gunning pluss the ubiquitous '21' theme that ole Black Jack would probably appreciate himself had he been a CrossFitter...

3 rounds for time:
21 pull ups
21 45lb thrusters
1/4 mile run

Ran through this with the other company commander, 14:45 me, 18:55 him.
Won myself another torn callous.

Definitely doing something wrong.


Trained some Marines in some stuff today

Working with Marines is the highlight of my workday.

No need to say please. Just train them. If you do this you will get strong. Do it like this. Be prepared to work hard. Be ready to sweat and perhaps even bleed a little in a quest for excellence.

Just say the words. They make it happen.

I took three junior Marines to the gym. I told them to look past the mirrors and walk past the machines. We went through the Deadlift, the sumo deadlift highpull and the clean. Then we went through the Back Squat the Front Squat and the Overhead Squat. We began to add weight.

Overhead squats 1,1,1,1 Front squats 1,1,1,1 Back squats 1,1,1,1

Me: OHS: 135,155,165,170(PR and bodyweight), FS: 170,185,205,195 BS: 170,185,205,225

Good times.


Weekly run down

Getting past the burnt palms, slowly but surely healing up.

Got to work out three days on but then took two days off... so I'm getting back on track.


More burnt palms please.

Just when I thought I had had enough of Newskin, Kanka and bandages I tore the callouses on my palms again.

Hooray pull ups.

"Lynne" 5 rounds of mx bdywt bench and pull ups.
My total was 109, pathetic, except that I did 'butterfly' kipping pull-ups the whole time and it was the first time I ever tried it.

Check them out here, here and here.

I may start teaching a few classes at CFBWI, I may, its about time I put that Level 1 cert to use...



Went back.
Got butt kicked.

Tabata Squats.
400m run
1minute rest

Total Time & Squats: 11:15/16


That's just the way it is pig, that's just the way it is...

As Babe learned, there are some animals that live in the barn, and some that live in the house. This week I have been a house-bound piglet of the first order, and I have no one to blame but me. Two workouts in the past week, after I spent so long diligently doing so much, is taxing on the spirit. But I suppose I was due a break, and its probably all the carefree eating of non-Zone foods that has me so low, not any kind of melodramatic depression.

Melodrama really is not my thing.

This week has been fantastic. Foremost on the list of wonderful things has been coming home to my wonderful wife. Safely returning from the war was nice. Herr Clinton dropping off the presidential race was really nice, especially as I had made numerous comments about resigning my Marine Corps officer commission if she were to have been elected. My reunion with my dog was great. And this weekend I will get to see my extended family.

All in all I have many, many things for which I am grateful.

There is a drive inside of me combined with a stern (if sometimes harsh) stoicism, that is equal parts taken from my mother and my father. At times it makes me a taskmaster, to myself and to others. These qualities sometimes lead me to try to do too much, or to shut people out and just press my nose to the grindstone of the world to complete a goal. I know I can be unbearable, especially when I cannot relax, or when I cannot see the forest for the trees. Rest and relaxation, though they are the order of the day, are hard for me. So I will turn to the next few days with renewed energy, and a focus to remain unfocused.

Sometimes you must concentrate on relaxing.

I broke the stretch of not working out with a simple and twisted 25,20,15,10,5 rep rounds of 1 pood Kettlebell swing, burpees, 1 pood KB SDLHP, 10inch box jump executed in 14:15...


Back at BWI

10 rounds of 12 burpees & 12 pull-ups.
This led to some deep my hand callouses. Won't be doing much of anything for the res of the week it seems...
Like it says at the top of the page, if you choose to be dumb, the rest follows. Time to suck it up.


And... done.

As many rounds in twenty minutes of:
5 16kg Kettlebell swings
10 push ups
15 10lb Medicine Ball cleans
And I managed 12 full rounds.

Two days of travel, two days sitting on my can. Got to get back in the swing of things...


Tues, Weds, Thur, Fri, SAT!

I can hardly wait...
Yesterday I did 10 rounds of 15 135lb deadlift & 15 push ups in 12:55.
Today will be 3 rounds of 1/2 mile run, 21 32kg Kettlebell swings and 12 pull-ups.
Tomorrow I will pack.
Thursday I fly.

At the old HQ, CrossFit MECCA in 2007