MBS Turkey Challenge

Time to put my thoughts and strategy on paper for the Turkey Challenge at MBS this weekend. I typically do this and hysterically overestimate my abilities. Let’s do that. I want to look back at this on Monday and wonder what the hell I was thinking…

10min AMRAP:
30 Snatch (75)
30 Snatch (95)
30 Snatch (125)
Max reps Snatch (145)

I think I can do 15 snatches unbroken at 75# really easily. I also think I can do all 15 in less than 30 seconds. I am going to attempt to do 15 in about 20 seconds, rest and then do the final 15 in about 1 minute. If I allow myself 30 seconds to transition weights (should be plenty of time) I will be on to the round of 95# after 90 seconds. At 95# I will drop back to 10 reps every 30 seconds, which means I will be transitioning to 125 at about the 3 minute mark. Add 30 seconds for transition and I am on 125# at 3:30. I will be a bit winded by now so I will shoot for 5 reps every 20 seconds at 125#. If I keep that pace I will be done with 125# at about the 5:30 mark, add 30 seconds for transition to 145# and I have 4 minutes to get as many reps as possible at 145.

At 145# with 4 minutes I should be able to get at least 30 reps. So my goal will be 125 reps.

Obstacle course Continue reading

Sometimes you have to tape yourself

This was yesterday’s “auxiliary” work at 24 Hour Fitness. I was doing a 5×5 of pause squats – 5 second pause at the bottom. This is what I learned by watching:

  1. I count to “5″ a lot faster under load than I should. These weren’t 5 second pause squats, more like 2.5 second pause squats.
  2. I can push more. I recall feeling like I really struggled with that 3rd rep at 225 and that’s why I didn’t attempt a 4th. If I was at my CrossFit gym I would have because I don’t mind dumping the weights, but didn’t want to dump at 24 Hour. I remember thinking that it took FOR-EVER to get from the bottom to the top of that 3rd rep, but in review it didn’t take much longer than the rest. I had more in the tank.
  3. And the most important item – I am not staying back on my heels (or even my mid-foot). On a few of those reps you can see a slight bit of daylight under my heels as I descend in the squat. I don’t mind the knee position and am SUPER happy with how upright my torso is and core stability, but I need to stay back a little more. I am also seeing some rotation onto the inside of my foot as I push up, too. I will work on both of these as I warm up going forward.

If I hadn’t recorded myself I would have thought my effort was on point and my squat was perfection.

….and that I can count 1-Mississippi, 2-Mississippi, 3-Mississippi, etc under tension. Definitely can’t do that.

24 Hour Fitness Fails

I still hold onto my 24 Hour Fitness membership because it is only $14 a month and I do use it from time to time. Like during the colder months when I play in a billiards league I don’t go home between work and my league (I live in the opposite direction of where I play pool so going home doesn’t make sense). This gives me a few hours to burn between work and league and I usually go to the gym. A few weeks ago I started doing supplementary movements to help work on my squat and deadlift totals.

I try not to hate too much, but since CrossFit always takes a punch to the gut I think 24 Hour needs to also (and, really, probably all Globo gyms).

These two videos are from a few weeks ago. I missed two GOLDEN GEMS last week. A 24 Hour Fitness trainer, whose arms were about as big as my thighs, was trying to coach his client on a power clean and overhead squat. It was horrifying. His demo of the power clean was a reverse curl from his toes, essentially. No dip in the catch, weight on his toes, no “scarecrow” and all curl. While it was impressive how light he made 95 pounds look for a reverse curl, his power clean form was atrocious to say the least. Then he tried to coach an overhead squat. He put the same 95 pounds overhead without issue (probably could have done so with one hand), but when he tried to squat – OUCH!. Again, back to all toes and he only got MAYBE to a quarter depth before he hit his end of range of motion. He couldn’t even get near parallel without struggling. His shoulder, hip, ankle…well… entire body mobility was pathetic. He took three attempts at squatting the weight and all three resulted with him dumping the weight forward from about a quarter squat, before he ditched the idea of his client trying.

Just the perfect example of how bad training can be anywhere you go – not just at CrossFit gyms.

Anyway, on to the two videos I DID get. The first is of a guy doing curls in the squat rack. No matter how much you curl it isn’t right (and he is only doing 95 pounds). The second is a short video of a girl doing “leg presses” on a machine. This is a short video, but she did this same movement for, no joke, about 10 minutes straight. She was on her phone typing away and doing these “presses” for 10 minutes.


The last video I got was a guy doing bench. He had a good weight on the barbell, I think it was about 275, and he was doing quite a few reps, maybe five or six. The set just before this he struggled on his fourth of fifth rep and went for one more and got stuck. When the barbell came crashing back down on his chest I ran over to help him pull/push it back onto the rack, but he waved me off and lowered one side of the barbell to drop a few plates, then the other side to drop a few plates and then the barbell almost flipped back to the other side with the 45′s on it, but he caught it. He finally got it off of himself and cleaned up the weights he dumped. Then he put it all back on and went back to work. Since he didn’t want my help when he was stuck under the bar I figured I would get out the popcorn and my phone to record the hilarity that would ensue.

Unfortunately I was blocked by another guy who watched him fail the set before and he jumped in to help. Apparently his help was wanted, so I didn’t get the failure even though he was headed back down the same path. Speaking of not being safe (typical CrossFit diss)…benching without a spotter with weight you will fail with. Hello possible neck injuries.

I hope to get some better videos in coming weeks. I could make a “24 Hour Fitness Fails” video to counter all the CrossFit fails videos. At least mine is honest in that all videos were taken at 24 Hour Fitness whereas the CrossFit fail videos typically include videos of people doing pullups on some shitty pullup bar hanging from their bedroom closet.

Why do people do this?

I am sort of a programming junky. I look at several websites daily just to see what was programmed. I think it becomes apparent very quickly which sites have a goal in mind and which ones just pick and choose what might be fun.

On many of these sites the site wants you to leave feedback because, hopefully, they are tracking athletes progress and deficiencies and either modifying programming in the near future to attack weaknesses or planning their next cycle to attack the weaknesses. Sometimes I am curious and I read the comments and this is what bugs me: why leave a comment about a workout you did that is totally unrelated to what was programmed on that site for that day? I can understand if you are a few days behind and you are too lazy to go back a few days on the interwebs to find the workout you just completed to post comments under that workout so it can be tracked easily – OK, maybe not, but sometimes people put completely random workouts into comments. Why? Are they looking for approval? Looking for someone to say “Hey! Look at that one brilliant workout! I have no idea what else that person might program, but based on that one workout let’s hire him/her to program for us!”?


Yesterday CrossFit.com they had a Fran challenge. Buried amongst the comments for Fran times were these two workouts:

weighted pull-up, 5RM: 30# (pr)
rest five minutes
weighted pull-up, 3RM: 40#
rest five minutes
weighted pull-up, 1RM: 50#

AMRAP in 7 minutes: burpees

Comment #29 – Posted by: Joe Northside m/36/5’10″/200 at November 4, 2014 6:33 AM


16 minute Amrap
20 pull ups
10 push press@70#
400 meter run
3 rounds
@Jim K. Nice pr

Comment #32 – Posted by: D.S. F 53/5’6/120 at November 4, 2014 7:16 AM


Zootown Crossfit

EMOM 8 @ 95#’s 8 sec hold at btm, 10 sec hold top

1000 m. row
53 KB @35#
4 min airdyne all out
53 WB 10#
1000 m. row

25 double KB swing
100 GHD sit ups
25 hip extensions
4 L sit holds

Great day
Comment #97 – Posted by: Jen T F/54/125#/5’6″ at November 4, 2014 4:38 PM

Why? Why post that stuff? I can only guess that they are trying to show off? No one else did those WODs so how would anyone else even know if those are good scores? I must go to Zootown CrossFit immediately! They look like they got their shit together!

….and I have to admit….the wind has been taken from my sails. I could have SWORE I saw more examples of this sort of activity on another website, but after spending at least the last 8 minutes looking around I cannot find another example.

I am posting this anyway. I am easily annoyed, or intrigued, and this intrigues/annoys me.

What is in a McRib?

First, let me say that I am somewhat impressed by the McDonald’s marketing team for putting out these videos. We all know that McD’s takes it pretty hard for the quality of their food – and from folks like myself I even question if it is food. So when McDonald’s puts out a video like this, I am certainly curious:

This is great and honestly I figured the McRib was some sort of cyborg-food: pork that was once pork but has since morphed into some sort of frozen pork like substance. The fact that this is just pork with sugar added, essentially, is somewhat impressive. Of course, I don’t want the sugar, either.

But let’s not forget that the “McRib Pork Patty”, as it is referred to on the McDonald’s ingredient list, is not the only item on the sandwich. Continue reading