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)