Monday, December 14, 2009

Sunday, December 6, 2009

Long contest with Brian

This was a fun, hard match.
I know my opponent was exhausted. Hopefully I hid how tired I was too pretty well.

part 1

part 2

part 3

part 4

part 5

part of me thinks he may have given me the arm to get the match over with. he was pretty tired. whatever the case, his jiu jitsu was solid and there weren't many opening that I found to exploit until the very end of the match, which was some 21 minutes and change long!

How to be the Old Man Champ

Tuesday, December 1, 2009

Conjugate Highlights

Some of my stuff I've been doing from Crossfit Full Circle's WOD

Conjugate Highlights 11-30 from Full Circle on Vimeo.

Monday, November 30, 2009

Conjugate or Concurrent O Lifting

As promised previously, here's where I am getting to with these concepts;

Make the fast faster.
Don't limit to the barbell.
Rotate exercises.

Separate Max and Dynamic Effort via a Binary and Qualitative dichotomy. So, my first big idea was that Dynamic Effort is really all about speed, and the combination of form, speed and weight that is next to impossible to measure outside of lab. Hence, Dynamic methods might be best for those lifts fundamentally 'qualitative' anyways; pulls especially.

For Dynamic workouts, the focus would be pulls, squats and overhead lifts (press, jerk etc). I thought about incorporating two non-competitive lifts in one day as well, such as High Pulls and Strict Presses for instance. However, I think that it would be better to truly work one lift hard, with 8-12 sets of 1-4 reps, and increase the training frequency (5 days a week or more) rather than try to cover too much ground in each workout. This has a lot of potential too as Dynamic workouts tend to be short and sweet, which bodes very well for an athlete's hormonal profile.

For Maximum Effort workouts, one would lean to those lifts that are binary in nature, ie pass/fail. In the snatch, you either complete the lift or you don't. Good examples of max effort day lifts might include:
full lifts
hang variants
power variants
snatch balance
jerks from various starts and finishes
squats, DLs and presses

notice that the overlap here is in pulls, squats and presses again. Ie, an athlete would constantly be working squatting and pulling. That sounds like a surefire way to increase your O lifts.

Like the Westside system, the best application of the supplemental and accessory lifts would be a combination of basics that everyone needs (core strength) and special exercises that would bring up an athlete's weakest links. The latter should be determined by coaches or trusted lifting partners, not yourself!

I'll post examples in a week or two of workouts by the week, to kind of show what I am talking about.

Sunday, November 22, 2009

Saturday, November 21, 2009

Friday, November 13, 2009

Max Effort Overhead Squat

Here's Thursday's 6 sets of 2
I actually hit a new PR of 205, 205 for 2, and 1.35xBW, as I actually weigh a few pounds less than the last time I hit 195lbs for two.
I've also never jerked 205 or had that overhead before.

Max Effort Overhead Squat from Full Circle on Vimeo.

Wednesday, November 4, 2009

Conjugate Methods and O Lifting

Anyone who knows a thing or two, please chime in.

Every time I read something from Dave Tate, EliteFTS or Louie Simmons, at some point or another, the Dynamo Club and O Lifting gets mentioned as sort of the birth place of their ideas on Conjugate lifting, namely what later was described by Zatsiorsky as such;

Dynamic Effort Method
Maximum Effort Method
Repetition Method

What I know: Dynamo (an athletic club in Riga) developed a system of training for their Weightlifting competitors that centered around ~30 'special exercises' that were constantly rotated. These were related to but not the classic lifts. These lifters soon rose to claim many national, world and Olympic titles, before the system was later replaced by others (Russian and Bulgarian national systems).

Louie states directly that reading descriptions of these training methods led to his development of the 'Westside Barbell Method' of training powerlifters.

So, here's where I get a little lost; how do your apply the IDEA and the techniques of something like Dynamic Effort methods to something that's already FAST (like the Snatch).

So, that's what I am working on right now. I have tried to find info in English, but so far have been disappointed.

In a few days, when I have a few more minutes, I will share what I have been coming up with as my own solution to these philosophical questions and the system I am trying to develop to address them.

Here's one easy answer: assistance lifts to the classics, performed 'westside style'...
ie, DE= 50-60% 1RM with CAT
for examples:

ME BS and DE OHS from Full Circle on Vimeo.

For Example, my PR Overhead Squat is 195lbs for 2 reps, so perhaps about 210lbs. 60% of this would be 125lbs, which is the weight I am using in the above video. In addition, there is about 30lbs of Chains, set up such that most of the weight is absent at the bottom of the lift and it increases rapidly as I ascend. I performed one repetition of this submaximal load as explosively as possible, for 8 sets of 1 with about 45 seconds rest between sets. I incorporate a pause as I have no box, and don't wish to pursue to traditional longer pause on a box, typical of traditional Westside training methods.

As a total side note, Dynamic Effort OHS mess up my traps something fierce! Dude, my traps and rhomboids where screaming for a few days after the first time I combined this with High Pulls (part of the mistake perhaps).

Playing with new Toys

Crossfit Full Circle just got a weight vest,
to help program for some of our more advanced trainees.

I went through Muscle Driver USA and got the Valeo 20lbs vest.
It's fairly comfortable, though really it doesn't breath great, and it gets pretty warm
in there when you where it over a fleece!

Here's some gymnastics with the vest on;

Weight Vest Gymnastics from Full Circle on Vimeo.

Wednesday, October 7, 2009

One box at a time

Dwarf Bamboo to Scale



Monday, September 21, 2009

Thai Red Curry Chicken Salad

I am eating this right now.


So, you can buy any type of crap frozen chicken if you want, or use left overs, or buy fancy-pants free range stuff. I am not sure it's going to make much of a difference in this recipe flavor wise.

The basic idea is chicken breasts, slow cooked in a crockpot of thai red curry, shredded to 'pulled chicken' and mixed with some traditional and some non-traditional chicken salad ingredients.

Thai Chicken Salad
6 chicken breats
2 cans of coconut milk
about half a can of thai Red Curry Paste

These three are mixed together in a crockpot and left to simmer on low for 5-10 hours. High for as little as 3 would probably work though

The breasts are taken out, cooled and then pulled

for the 'salad'

1/2 cup mayonnaise (you could experiment here, I used Kraft's EVOO mayo. I think Japanese Kewpie would be really good too)
2 TBS lime juice
1/4 large red onion, finely chopped
1/2 red bell pepper finely chopped
cup or two of fresh cilantro
pinch of salt, pepper
~tsp of thai red curry paste, to taste (this stuff is potent, so add a pinch or two at a time until the spiciness is good for you)
I meant to add diced fresh pineapple, but forgot to buy some!

I have eaten this over greens, with apples and almonds, and it's fucking great. No dressing needed for the greens!

here's the TOTALLY AMAZING GREAT part; this recipe makes like 5 pounds of this shit! I could put about two ice scream scoops worth on a salad every day and not run out for a week or two! Leave it in the fridge, serve it cold. EASY.

PS: For the ZONE
Coconut milk is basically fat, but little of it is actually transferred into the salad. It's merely a 'stock' in which to cook the chicken

your choice of Mayo will dramatically impact your nutritional content
Kraft EVOO mayo: ~64g F for the whole recipe
6 chicken breasts ~ 180g P
Veggies etc ~ 20-30g C
realistically, this is almost 1:1 F:P with negligible carbohydrates

Paleo Recipes

I am seriously considering making homemade mayonnaise...

anyways, I was REALLY HAPPY with some recent dishes I will share the basic idea with you;

Caballeros Meatballs
1 pound of bison 'chuck'
1/2 lb of Chorizo (faith farms in GreenBay Va)
1/4 large red onion, finely chopped
1/2 red bell pepper, finely chopped
tsp onion powder
1 whole egg (faith farms, green bay VA) beaten
chopped fresh cilantro, a small handful

mash 'em all up, wad into 1-1/2" balls
bake at 350 for about 20 minutes on each side
makes about 10 meatballs, and two or three are filling!
for zoners, I'd estimate that the these are 1 block Carb, 3 blocks protein and 6-7 blocks fat EACH

I didn't do this sauce, but I wish I had...
would be rad with Sour Cream, but good with Mayo base:

2-3 TBS of Mayo (kewpie?)
2-3 cups of raw clinatro
blend... drizzle on meatballs

they need something, or otherwise they will seem a little dry

Monday, September 7, 2009

Concessions I have made

To the modern world and my own tastes/circumstances
whilst trying to follow a 'Paleo' diet:

Dried Fruit

Injera (?)


One half packet of Truvia

some lentils, peas and garbanzos (less than one serving each)

Sweet Potatoes (Fries) (?)

Edamame (?)

Saturday, August 8, 2009

Thursday, August 6, 2009

Re test max pull ups

Fundamentals Course starting soon

This is how we introduce people to Crossfit at our Gym:


Sunday, July 26, 2009

Work the Shoulder Stand

I have been working on the Parallette Handstand for quite some time.

I have tried a variety of methods to enhance my training: working on the floor and on the parallettes, with band support in doing handstand push ups, with a spotter, doing wall handstands and most recently, working the shoulder stand.
If you saw the post on Death Metal you know what I mean. I have been working the transition from L sit to shoulder stand rather regularly (as my clients will likely tell you), and slowly but surely my comfort and ability to maintain the position for longer periods of time has increased. Most recently, I have confirmed that I can do sets of 20 seconds or more most of the time.

Of all the supplemental methods, I would rank spotting very highly, as well as wall handstands. However, it is with shoulder stands that I feel like I have gained the most in terms of time and ability to stabilize. And it feels like it's from strength.
Let me explain. When performing the shoulder stand, there is a very high level of tension in the wrist, forearm, elbow, upper arm and shoulder the entire time you are holding it. You maintain your balance by way of straightening or bending your body, mostly at the hip, and by bending your wrists. Those of you who do Judo will know what I mean. It feels like 'answering the phone' on the collar grip. For those of you who passed some sort of bio mechanics or kinesiology course, we're talking mostly about a fine balance controlled through forceful radial or ulnar deviation at the wrist. The thing is, while you hold the shoulder stand, you have to force most of your balance by pulling against your own bodyweight with those motions at the wrist on the parallettes.

As I have gained the ability to do this for longer periods of time, I have noticed it's much easier to do the same thing whilst in the handstand, and as such, to use pure grip strength essentially to make minute adjustments to balance with the wrists, and more gross adjustments with the legs.

Here's some video to show the two:

Shoulder stand strength from Full Circle on Vimeo.

So, my advice to those that want to improve their handstands; practice the most closely related strength holds, they seem to help immensely!

Monday, July 20, 2009

Tuesday, July 14, 2009

30 "Muscle Ups" For time

Recently there was a video on the HQ homepage of 30 kip ups for time labeled 30 muscle ups for time and it got me thinking;
how would a 'anything goes' approach to the workout, redefined as from under to over for 30, change the time/power output?

30 Muscle Ups for time from Full Circle on Vimeo.

for me, not much.

I think I need to work more on my dips. That's really where I was struggling the most or slowing down the worst.

Friday, July 10, 2009

Food Inc. Screening and Panel Discussion

This Saturday, following the 4pm and 7pm showing of "Food Inc." at
MovieLand on Richmond's North Side
there will be a panel discussion regarding the subject covered in the film, as well as complimentary food and wine provided by Whole Foods.
I think it might be worth checking out.

Wednesday, July 8, 2009

Claims staked and controversies

One of my stated goals was to be able to perform the
'30 muscle ups for time'
WOD at 5 minutes or less
I had never done it before, but really wanted to try after seeing this recently:
July 6, 2009

Monday 090706

Check it out here
technically a rest day, there were two really awesome links;
an interview with Robert Kaplan (Balkan Ghosts, Warrior Politics, the Ends of the Earth)
and a video of '30 Muscle Ups for time'

sort of

It was actually an athlete from (i think) Crossfit Montreal named Mizar, performing the Kip Up or Kip Up to front support. A movement that entails the same range of motion as the muscle up, to ascend from below the rings to above the rings. However the kip up is driven almost entirely by the hips, whereas the muscle up (ideally...) is driven entirely by the shoulder and elbow.
If you've ever trained with me, you know that I am pretty critical of what is typically demonstrated as a Muscle Up in the Crossfit Community;
This would probably be considered pretty good
maybe somewhat better than this
Not that either of these guys aren't strong. It's just that both are kipping pulls from bent arms. With the first guy, with lats like a gorilla, you'd think he'd be able to actually pull himself up. From a straight arm at the bottom to above the rings at the top without kipping. But no.
There were several others which also included kipping presses as well. That is beyond the scope of this post.
The issue is one of terminology really. And Defined standards. Since the muscle up has a very clear definition in one movement discipline that we purport to draw from, I think we should agree to adopt a meaning for the word that is closely allied with what exists in that discipline. I wouldn't call a Turkish Get Up an Overhead Squat simply because the load travels the same distance.
Finally, I don't think there is anything wrong with having a workout that is essentially:
'Go from below the rings (straight arm) to above the rings (straight arm) 30 reps for time'
I know that doesn't seem as succinct as 30 MU for time, but it's more accurate. Let's face it, every time we explain what we really mean when we do Grace it makes us look like we're back-pedaling. Let's not make it worse for ourselves.

OK. So that being said, I did the strictest muscle ups I could for 30 reps for time. I finished that in 8:53. In a few days I am going to try an experiment and do 'from below to above' 30 reps for time, with kipping muscle ups and kip ups, and see how fast I can do that. Since I get to rest my arms a little, I think I can do it significantly faster.

Finally, as regards Mizar himself and what he did in that video; Holy Shit! The kip up is hard. I can barely do it from a regular grip. I usually do it from the false grip to make it easier. The fact that he burned through 30 of those as fast as he did is clear evidence that he is one hell of an athlete. Way to go man!

Wednesday, July 1, 2009

Thursday, June 25, 2009

this is why I'm hot.

What a lot of snatching;
since monday, I have had 7 sessions on the bar in 4 days. Most of which included high hangs or snatches from the floor with 115lbs or more (1RM is 145, so that's at least 80%, typically for doubles/triples)

After an 11 set session this morning that culminated in a 265lbs snatch grip RDL, I actually came back tonight (after 3 hours of classes taught) and hit 140lbs from the floor, or 96%. I should have been exhausted. Well, I was. But the thing went up mostly b/c I jumped under it. It's reassuring.

High Frequency Snatch training from Full Circle on Vimeo.

Wednesday, June 24, 2009

Damn son!

A recent comment from Crandall:

""Jason, I think you got nine here, that is very good. Just keep your core tight and get your shoulders up in your ears and you will be able to get to 15 BW OHS. It took me over a year of training to get there, but now it is easy. I have faith in you!! Be SAFE and ROCK OUT!!!""

Crandall finds 15 reps in the Overhead Squat easy.

When Crandall posts a video of himself doing this, he will begin co-hosting this show with me; It'll be like a he-said/she-said thing. I can see it now:

Jason: "Now, about core training... I prefer heavy deadlifts, supplemented with the occasional V Up."
Crandall: "Crandall likes to ROCK it! with sit ups. You know that Crandall speaks the truth Jason, even if your russian ears are full of wax."

Fucking rich.

Tuesday, June 23, 2009

Another claim

I haven't been focusing on this as such, and hence why I forgot it, but I definitely am pretty passionate about completing 15 reps at or above bodyweight in the overhead squat.

how it started

recent goings on

see you soon Nicole!
(presuming that I could afford a return to a lvl 1, had time and could get into one before 2010)

OHS - Reps X BW from Full Circle on Vimeo.

Monday, June 22, 2009


That steak is mine.

Last night Stephanie and I made Ribeyes. Damn. I had been reading up on barbeque and there's frequent mention of brining to ensure moisture retention.
I don't know if it was the brine marinade, the fat content/marbling, the low-slow-mid rare temp or what, but holy shit! That was like meat-butter in my mouth.

Now, onto the real point. Inspired by some sort of Jon Gilson-Melissa/Dallas triangle, I decided to 'stake my claim' on the 603 website. So now it's on the line...

Here's what I said:

1000lb CFT (currently 809lbs)
3xBW DL (~2.6x)
250lbs C&J (195lbs)
185lbs+ Snatch (145lbs)
50 pull ups (30)
30 Muscle Ups for time sub 5 minutes (?)

The snatch and the HSPU totally captivate my imagination and attention right now, and have for quite a few weeks. Maybe months.

I propose the following WOD:

"Diane of the Beast"

Freestanding Parallette Handstand Push Up
for 12-9-6 reps for time

I say I will be able to do in under 10 minutes within a year. How's that for a claim?

Actually, I think that's some pretty bold shit. But you've seen me; I've been working like mad on the HSPU and the Snatch lately. I'd like to be good at Fran and crap like that too, but not as much as I want to be a circus freak. We'll see how that all goes.

I will leave you with one of my favourite scenes from the Simpsons (paraphrased due to memory):

Marge: "You know Homer, you don't have to run off and join the carnival simply because the opportunity presents itself."
Homer: "You know Marge, in a lot of ways you and I are two very different people..."

Saturday, June 20, 2009

My Religion

Gentle readers;
I am learning what it feels like to be stalked. So I receive an email from Crandall about twice a week, and a comment on every WOD and every post here.

Here's the latest e-mail:

Hello Jason, beautiful day? Crandall here. Very interesting article. I guess since you are Russian, you started fitness with Russian way of thinking? Whoah! it seems as if you have a religion here, the religion of Crossfit. Be VERY careful, religions can blind you to the truth. With religion often groupthink and bias sets in. Crandall knows this, especially since it has blinded you to the truth Crandall speaks. Oh, and I read that you think you are part of the "best"? That is super Jason, you are very confident. But remember, there is always more to learn and you can always get better. Ok Jason, super style, but remember, SAFETY first, then ROCK IT Jason!!!

Always for the best and sincerely,

Crandall, CPT, AFPA
Picture preview

"Remember, Crandall is here to HELP you, not HURT you. Now, let's ROCK!!!"

I figure since my e-mail is available online and this guy has abused that, I thought I'd make his e-mail address available so that ANYONE that had ANY questions about fitness could hit him up too.

of course, that e-mail address is totally not creepy right?

Thursday, June 18, 2009

Physical Culture

What does that mean?

I get this question quite a lot. I guess my lifting started in earnest with Pavel's Power to the People to which I still refer people when they ask about basic strength training or more specifically about relative strength.
I bring this up because Pavel and several russian influenced authors have frequently made reference to a publishing house and magazine that I have in fact never seen:

"Fizkultura i Sport"

You don't have to be a linguist to guess what that means in Russian. I would compare these guys to Human Kinetics here in the states, the only difference being that they seem to have covered a wider range of sports in more depth and had more of an eye towards science a long time ago. I guess when I say 'science' I mean that other authors cite the publisher as having published literature on periodization, power and olympic lifting specifically decades ago (50's, 60's etc).

Whatever the specifics of this publishing firm may have been, this idea of 'Physical Culture' really captured my attention. But I have to admit, not unlike answering 'What is Crossfit' I do sometimes stumble to explain 'What is Physical Culture?'.
I would like others to understand the appeal to me, so I will do my best to explain. I'd like to start with the culture part.
I hit Wikipedia first. I got a lot of information about English Romanticism. WTF. Anyways, I had always learned culture (history, language, psychology or anthopolgy classes) as the following concept:

Language, food and custom. A commonly shared set of practices, beliefs or ways of doing something.

With this understanding I always felt that culture was something shared. Hence, one could not so much 'gain culture' or possess it. One could only hope to understand it better. I liked this idea A LOT as well.

In martial arts (and other more 'mystical' physical disciplines like Yoga etc) it is often made very clear that there are practitioners who have come before you. Call them coach, Sifu, Guru or Sensei there is always someone that has already traveled the path you intend to set upon. As such, there is a guide and even the best are reminded that we are standing on somone else's shoulders. With the admission that the human body hasn't changed much over the course of our recorded history the best martial arts (and by extension physical disciplines of any kind) admit that there's really nothing new under the sun.

There isn't. It has ALL been done before. To hope to invent something new in the strictest sense is to delude yourself and to dilute our shared pool. Everytime I see an infomercial for some piece of exercise equipment I think about this. What was once comical ( youtube ) has actually of late made me angrier and angrier. Well... not that video, as that is pretty funny. But seriously. If you are a serious trainee or even coach, how many times has a less discerning but earnest fitness enthusiast asked you a sincere question about some total piece of crap toy or some ridiculous exercise that is obviously a total waste of time?

Think about it; in this sense our shared way of doing things has been so polluted that we spend more time refuting false claims, answering ridiculous questions and convincing others that we are in fact not crazy that we lose significant swathes of training time that could have been devoted to (get this) training. As unscrupulous schiester look for a quick buck, the rest of us scramble behind them frantically trying to REDUCE the complexity of this field.

I must admit that in this way, I feel like someone protecting a 'dying culture'. One that in some way or another has found itself made less competitive by the vagueries of history. I think of the steady erosion of specific cultures throughout the world (the Maori or the American Indian or what have you) and I feel the same sense of loss and anger. The funny thing is that these cultures are neither obsolete nor inferior. They were well adapted to their environment until an external force changed that environment more rapidly than the culture could adapt. And it remains to be seen whether or not the culture that in essence replaced it (if you are reading this... 'your's') is in fact truly 'better' in any way.

To clarify; Is Gold's gym truly better suited to it's environment? I argue yes. Does that make it a better species? Darwin wouldn't use words like that, nor would Jared Diamond. Is the environment changing? I would also argue yes.

Are we the dinosaur or the mammal? Am I mixing too many metaphors?

I would argue that Crossfit is more like so much algae. Simple. Efficient. Adaptable. PROVEN. Prettier plants have come and gone. But algae has found a way to make what it needs out of what is available. And to not only survive, but thrive. For milennia.

Olympic Weightlifting has only changed so much since the 60's. Before barbells there were weights of all kinds: Stones, scales or other people, the challenge to pick something up off the ground and put it over head has been with us since we started recording stories. Gymnastics has changed only so much for the last few hundred years. Yoga like disciplines the same. Martial arts disciplines the same. The list could go on.

This is Physical Culture. This is what we should be sharing, enjoying and protecting. Becuase it's at the heart and soul of how we enjoy inhabiting our bodies. Think if someone came along and just wiped out the collective knowledge of cooking, and all that remained was simply nutritious, flavourless paste. How many of us would kill ourselves? You can't avoid the eating issue. And you'll not likely soon escape your body. It's your's and your gonna have to deal with it.

The point is this; there are plenty of things that people have enjoyed and in fact devoted their lives to for generations. And as the world 'gets smaller' we get to share them all. Hence my adoration of the Olympics, which does encapsulate one of the loftiest ambitions of international diplomacy. So why look for something new? Why not look around, and take notice of so much of what has been there all along?

I will leave you with the motto of Fizkultura i Sport, care of Wikipedia:

"Когда серебряные трубы возвещают победу, они зовут на пьедестал не только победителя, они славят СПОРТ: разум и силу, мужество и волю, верность, отвагу и честь; они славят ЛЮДЕЙ, отдавших сердца спорту, зовущих своими делами, своим примером на жизненный подвиг!"[1]

A rough translation into English would be:
"When silver trumpets announce the victory, they invite on the pedestal not just a winner, they sing the praises of SPORTS: of mind and of strength,
of courage and of will, of faithfulness, of bravery and of honour;
they sing the praises of PEOPLE, who gave up their hearts to sports,
who call upon the life exploit by their example!"

May we continue to be so lucky. That our culture should be enriched by people, efforts and share experiences such as these!

Sunday, June 14, 2009

Crandall; Only trying to help

A recent e-mail I received:


Hello, I hope you are having beautiful day! Crandall here. I wanted to let you know I understand why you are trying to make Crandall go away. I am not orthodox, I am cutting edge. I do not fit into the typical fitness mindset. Everything new and different is scary at first. Crandall knows this. So your natural reaction is to panic and flee and try to make Crandall disappear. I understand. Other people have their ways of doing things, but Crandall gets RESULTS!

I read on your site about the Crossfit, and how people make fun of it and criticize it. Realize, that is like YOU criticizing ME for not fitting within your mainstream.

So, it would appear that the real 800 pound Gorilla in the room is Crandall.

I am thinking about opening up a new fitness site online called "crandallsfitnessemporium" and I will let you know when it is up.

Remember, Jason, things are not bad just because they are "new" or "different". Trying to run from Crandall and the truth I speak only makes you look scared to your clients and the people reading your blog. If you truly believe what you are saying, you would be able to stand having me around. But I threaten you, and threaten the fitness orthodoxy. I know that now.

Always for the best and sincerely,

Crandall, CPT, AFPA
Picture preview

"Remember, Crandall is here to HELP you, not HURT you. Now, let's ROCK!!!"

Friday, June 12, 2009

Tuesday, June 9, 2009

Greg Glassman on Kipping Pull Ups

Coach Greg Glassman, founder of Crossfit talks about why the kipping pull up

If you already get this, you should check out our new T shirts

Monday, June 8, 2009

Hand Stand Push Up

Beast Skills

great tutorial


notice the angle and depth of both, as well as the extension of the hip in the Parallette version. You pretty much have to be straight, can't go arched.

Thanks for visiting

Now shut the hell up.

Anyone who reads my posts regularly, I encourage you to mock any retarded comments (including my own) that you see on any of these posts.

I need your help in re-establishing my faith in the internet. So, this goes out to all you Nphocus, Matt, Gant, Melissas and others that know what's what and have a great sense of humor to tell these idiots to shut the fuck up.

Because I am over them. And almost over the internet.

Tuesday, June 2, 2009



thanks to Crossfit Swift for bringing this to my attention via Facebook!

Thank you to NPR for introducing me to Elwood, America's second ugliest dog.

Monday, May 25, 2009

Fred's Zone


3 boiled eggs
2 slices turkey bacon
15 almonds
2 apples

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
egg 3.00 210 14g 645mg 195mg 3g 0g 0g 18g x
Raw Apple 10.00 170 0g 0mg 0mg 43g 0g 0g 0g x
Almonds 15.00 105 9g 0mg 0mg 3g 2g 2g 5g x
Butterball Turkey Bacon 2.00 50 3g 0mg 270mg 0g 0g 0g 4g x

Thank you the Daily

Click totals for charts! Totals: 535 26g 645mg 465mg 49g 2g 2g 27g
% of your daily value 26.75% 39.23% 215% 19.38% 16.33% n/a n/a 53%

Cals Fat Cholest Sodium Carbs Sugars Fiber Protein

26g Fat = 9 blocks
49g Carb = 5.5 Blocks
27g Protein = 4 blocks

Let's say you are trying to eat 4 blocks, the only thing not over is the protein. You need to scale back the fat and carbs. Less apple, and drop the almonds (sucks).

Try this:

Food Item Servings Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
egg 1.00 70 5g 215mg 65mg 1g 0g 0g 6g x
Raw Apple 7.00 119 0g 0mg 0mg 30g 0g 0g 0g x
Butterball Turkey Bacon 3.00 75 5g 0mg 405mg 0g 0g 0g 6g x
Egg White 2.00 32 0g 0mg 110mg 0g 0g 0g 8g x

Scrambled eggs of 2 whites and one whole (large).
3 slices Turkey bacon(butterball brand)
No almonds
1 large apple or 1.5 medium apples (7 oz)
That's almost exactly 3 blocks on everything

REmember, what's different about the Zone is that each macronutrient is equally represented and balanced at EVERY meal. That means some careful juggling and some time measuring, but can really pay off for those unaccustomed to this type of control.

Now, for Rx... Try doing 21 blocks a day for 2 weeks. If you comply 90% or more, and you are not losing weight, than try 19, then 18 etc until it works, or you die.

Good luck dude, and be sure to tell me or Mark how it goes!

Make sense?

Not bad?

Compared to comparable Crossfitters...

It gets even better when you eliminate Robbie, Cam and Scott for actually being over the line for lightweights.

This was the ranking for LW 1000m Male 30-40 years old.

Here's how I hang with NO restrictions as to weight class, age or gender:

New 1000m PR

Working through some issues with technique, with one of my clients who used to row competitively, I was to pscyched up to not try and pull something fast.

My previous PR had been 3:47.

I did 3:41 today, and it was a little easier overall. I think my rowing is really starting to come along. I mean that time is pretty solid for an amateur light weight, especially one that rarely rows!
I think I tip the scale at about 155 right now.

Also, I am considering saving my time and posting A LOT less here. Sorry guys. I can still use this as a format to store info (videos and pics) and to answer specific questions from friends, but the unsolicited advice I receive from experts is hard for me to ignore, and that's not productive for me at all.

Thursday, May 21, 2009

My Search

My Search function reveals all

Saturday, May 9, 2009

Workin the gymnastics

Working my handstand, I have decided that
the freestanding paralette handstand is going to be my crowning achievement.
I have also decided to get there by way of a press to handstand from the paralettes.

On my way there, there's this:

The rock and roll from Full Circle on Vimeo.

Friday, May 8, 2009

Pictures of real estate

Walk Around the Big Blue Box from Full Circle on Vimeo.

Here are some pics of 'the Big Blue Box'

9012 Hermitage Road