No rehab work today I tweaked my hamstring yesterday in PT so I am giving it a break today.

20 min As many rounds as possible (AMRAP)
10 push ups
15 crunches
15 leg lifts

Total: 10 rounds 8 push ups

Oregon Duck Football season is less than 30 days away. This is the theme song for the year. Lets GO DUCKS!!!!

Buy the song here


Really like this picture thought I would share

Rehab work
5 min warm up
3 sets
2 min strength work
3 min recovery

3 sets
Bosu ball squats

Balance work


5 rounds
5 ring dips
5 toes to bar
time: 10:21

Knee was feeling good till after rehab now my inner knee near my MCL is sore as hell. Been icing like crazy.

Link of the day

Zombie Awareness International

The Good Store


2 AUG 2011

This was an interesting graphic I came across today.  
The Real State of America Atlas: Mapping the Myths and Truths of the United States

Rehab work
Bike 30 min
10 min warm up
4 rounds - resistance set high enough to keep RPMs at 55
2 min work
3 min rest

Band side steps 2 each direction
Stability movement bands around ankles 2 sets each leg


5 pull ups
10 sand bag lifts (ground to over head) 80#
5 chin ups
10 sand bag lifts
5 pull ups
10 sand bag lifts
5 chin ups
10 sand bag lifts
Time: 12:45

The workout was a total smoker. This has been by far the most intense workout I have had to date since destroying my knee. I had the shakes from the strain. Over all really glad to get it done. No pain in my knee it tweaked on a couple reps but that was because I was not maintaining good positioning. Nothing like a little pain to correct poor movement.

Watch out for your security with your Android device NEWS


1 AUG 2011

Rehab work
30 min on the bike
10 min warm up

4 Sets
2 min resistance pedal w/ resistance set high enough to maintain approx 55 rpm
3 min rest

25 regular push ups
25 wide grip push ups
25 diamond push ups
25 regular push ups

100 crunches

Crossfit Games 2011 concluded this weekend. I watch the finals of the team, men's, and women's. Those were some brutal workouts. Congrats to all the winners!


July 27

All-in-one Stand Alone Pull up Bar

Pull ups
Ring dips
80lb sandbag lift

While not an extremely long workout got a good conditioning effect. Nice since its been about 7 months since I have really had that.

Leg measurements
Extension 5 degrees
Flexion 111 degrees


How to make a sandbag
Possible New Military Retirement (total crap if you ask me)


Not my favorite shoes!

I liked the picture so much I had to borrow it!

This has been a good week for me. Its my second week doing circuit training and I am still pretty sore, but I can tell that my capacity is coming back fairly well. Couple of simple and nice benchmarks I was able to do a minute of crunches without stopping and get thirty seconds of push-ups before resting.

I am going to add one modified Crossfit workout next week from the main site. So my schedule next week is going to be Tuesday & Thursday circuit training and Wednesday CF main site (modified as needed).

I even had a good day at physical therapy I was able to get my knee bent to 108 degrees a new record for me although it hurt like hell.

Something interesting I cam across was a blog post about the US Army banning Fivefinger shoes.

The Army's official statement said they "detract from a professional military image". I would say that could be true but as with anything new give it enough time and people become accustomed to it. From my experience in the military this was some senior individual in charge of making such important military decisions just decided they are ugly and do not want to see Soldier's wearing Vibrams, pretty much as arbitrary decision as switching to the dreaded black berets for daily head gear, which thank God have been done away with as the official daily head gear recently.

Here is the bottom line I use Vibram Fivefingers and I love them, in fact before this ban I took my last APFT (Army Physical Fitness Test) wearing them. Just means I will have to get a second pair of minimalist running shoes for PT formations, no big deal. The most disgruntling part of the message was that there was valuable man hours wasting creating the message to ban them.

I think the new Army PT test is a bigger problem, all the "science" behind the changes is total bogus and does not pass the common sense test in the slightest. I will write more about this later, but as for not being able to wear my favorite running shoes, I guess it really doesn't matter till my knee is healed anyway.

Here is a link to the article I came across.


1 July

Today is a rest day for me. You  may be thinking to yourself...rest day what the hell?!?! He's barely done anything this week. Well considering how little I have really done in the last few months I am very sore and and need one. Don't worry though I will be doing some work again tomorrow.

In the mean time I came across an interesting concept it was an email charter. Essentially a set of etiquette rules we should all really be following to make our ability to sort and manage our email more efficient. This is called the Email Charter. Please read it and post any thoughts you have in the comments. The website asks that you put a link to it in you email signature. I am doing it. If we could come up with a uniform way of sending, or even just addressing email messages, alot of time could be saved.


30 June

Oh so true of office BS

Today I did an hour of circuit training with a group at work. I had to modify alot of the exercises due to my knee injury but all in all not bad. Definitively still got a good workout in. The group meets twice a week which is perfect for me. 

29 June


The basement

So today was my first attempt at anything that resembled a Crossfit workout. I have had this destroyed knee, I am about 6 months into an 18 month recovery process. I have had two surgeries and have couple more still to come. I take Oxycontin just to make it though the day and numb the pain. I am tired of sitting around so today I did a scaled Crossfit main site WOD.

The original workout was run 800M 30 snatches run 800M, well f that today is my fourth day off crutches from my second surgery so I took it easy.

Walk 400M
30 Hang power cleans (45lbs) the bar
Walk 400M
Time: Just glad to get it done, and yes I broke a sweat.

Decided I can't keep doing nothing, I should have been working pull-ups and ring dips much harder than I have been. Well I came back to this blog to for the same reason I started it, to track my progress and keep me motivated.


Good ol' Arnie used to do 50 pull ups to start his back workouts

Pull ups
Chin ups


Flat Tire

I blew out my knee playing basketball and will have to have a complete reconstruction. Follow my journey of recovery and trying to keep some exercise going.


Light Day

I have a PT test on Thursday and from personal experience I know that 2  days of good rest lets me reach max recovery and not back slide on performance. So today I took it easy. I did the rest stretch+recovery day workout from Seal Grinder PT, except for the Yoga poses just ran out of time this morning. I spent a good amount of time stretching my hamstrings freaking deadlifts on Sunday really tore them up.

This evening I just "played" with my kids. They sat on an old tire I turned into a drag tire and I drug them around the front of my place. They got a kick out of it and I got some active recovery. Also did some pull up and toe to bar work.

Tomorrow will be lots of stretching in prep for Thursday. I feel confident of meeting or exceeding my goal of a 240+ score.

Here is a funny video I came across about running enjoy.




2.5 mi run

Did not time this run just ran to loosen up my legs and help me get thru the Monday blah feeling. I was going to do the CF main site WOD but my hamstrings are very sore and tight from the deadlifts yesterday so I decided to take it easy and stretch. I have pulled my right hamstring twice so I am cautious about pushing myself when they are sore and worn out.

Helpful link/info: Paleo-Zone Chart


CF Main Site WOD 23 Jan 11

3 rounds
275lb Deadlift 10 reps
50  Double Unders
Time: 11:04

Found a super funny website that has mistakes in text messages because of the auto correct feature. I was crying with laughter at some of the posts. Made me smile during a terrible day. Damn You Auto Correct



My picture should really be in there.

The Snatch! This is particularly troublesome exercise for me because I have always had trouble overhead squatting. However I have been working on it, and spent a good amount of time warming up with the movement kind of greasing the groove so to speak.


My numbers were not very impressive at all in fact I am sure there is some pre-teen girl that has been doing oly lifts long enough to get more weight than me, but I am taking the victory of knowing I was able to pull, open my hips all the way land in the squat and then stand up.


65-65-65-75-75-80 (yes weight is in pounds)


Crossfit Total

I have been doing workouts but been forgetting to post. Today was a make up for the Crossfit Total.
1 RM
Deadlift: 405lbs
Squat: 295lbs (pr)
Press: 170lbs (pr)

Total: 870 (pr)

I was happy over all I PR'd my total by 25lbs. I have really been wanting a 900lb total. My deadlift was terrible. I think it was because I did ton of cleans yesterday.


Weighted Pull Ups

Weighted Pull Ups


53-53-53-55.5-58-60.5 lbs



A small puddle of my work :)
3 rounds
10 Wall Climbs
10 Toes to Bar (TTB)
20 Box Jumps

The this was a scaled down workout from Crossfit the original workout was set for 5 rounds but once I tried my first wall walk I knew I was in over my head.  My total time was 43:55.  This workout was deceptively difficult I thought it might take me about 30min  for the whole thing, this was just an upper body smoker.



U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
20 Minutes (AMRAP)
Dead lift 225 lbs 6 reps
Burpee Pull ups 7 reps
2 pood KB swing 10 reps
(had to sub 1.5pood KB swings its all I have)
200m run

My sons workout
5 rounds
200m run
25 jumping jacks
20lb med ball ground to overhead 6 reps 

I completed 4 full rounds and the timer ran out sometime during my 5th round 200m run.

For those of you that don't know Crossfit will often pay respect to a fallen hero with a difficult workout. Commonly referred to has a "Hero WOD". My condolences to the Rankel family.


Rest Day Recipe


1lb extra lean ground beef (90/10)
1lb ground turkey (85/15)
red pepper
1/3C crushed tomato
1 omega 3 egg
1 TBSP water
Paleo seasoning: I like pepper, coriander, cumin, Mrs. Dash

Mix all ingredients and put into a loaf pan (or shape into a loaf), bake at 350 for
about 1 hour

This recipe was courtesy of a cookbook from Crossfit Milford here.



Courtesy of Crossfit Zone

Three rounds, 21-15- and 9 reps
95 pound Thruster

My son's workout
Three rounds, 21-15-9 reps
25lb dead lifts with a KB


Front Squat

Courtesy of Crossfit TSAC

Front Squat
5 Sets 3 Reps

Not really impressive numbers but I need to start somewhere.


Run/Overhead Squat/Pull ups

Got this workout again from the Crossfit main site again.

3 rounds

400m run
75lb overhead squat 30 reps
21 pull ups

I don't really know what my time was forgot to start my clock I was working out with my 10 year old step son today. He loves football so I worked on his body weight squat. He did 3 rounds of a 80lb sandbag flip 10 reps and 20 jumping jacks. I was happy to have him get a workout in. He has been visiting his dad the last couple of weeks for the holidays, so he has been loading up on junk and doing nothing but playing video games.

This workout was a smoker for me. I am terrible at overhead squats, mentally getting this workout done as Rx was a victory for me. Plus out of necessity, I learned the hard way about keeping my shoulders active and my should blades contracted after I had to dump a few reps at the bottom because the weight went forward on me.


Olive Garlic Lemon Chicken, Rest Day Recipe

Courtesy of Paleo Diet Lifestyle

1/4 cup butter tallow, coconut oil or poultry fat
1/2 lb black olives (kalamata), cut in half
8 chicken thighs, with bones and skin;
3 cups onions, sliced thin
30 gloves garlic, minced and smashed almost to a paste
1/2 cup lemon juice
2 extra lemons, thickly sliced (remove seeds with the tip of a knife)
1 1/2 cups chicken stock
A bunch of picked thyme leaves
Sea salt and freshly ground black pepper to taste

Preheat your oven to 350 F

Melt the first 1/4 cup fat in a large and hot pan and brown the chicken pieces on all sides. It will take about 6 minutes total. Set the chicken aside.

Cook the onions until soft, about 3 minutes, and make sure to scrape all the delicious chicken bits off the pan while doing so.

Add the garlic and cook for about a minute, until fragrant. You can season with salt and pepper at this point.

Add the chicken stock, thyme and lemon juice and return the chicken thighs to the pan, skin side up.

Bring to a simmer and put the pan, covered, in the hot oven for about 20 minutes.
Remove the lid, add the halved olives as well as the lemon slices and bake for another 15 to 20 minutes uncovered.

Serve the chicken with the olive, garlic and lemon sauce as well as with some of the lemon slices.


Crossfit Main Site "Jack"

Courtesy of Crossfit Roots

115 lb Push Press 10 reps
(53 lb)1.5 pood KB swings 10 reps
24" Box Jumps 10 reps

20 min As Many Rounds as Possible (AMRAP)