My friend and personal-training client Rachel Kramer Bussel interviewed me about CrossFit and personal training on her blog:

http://lustylady.blogspot.com/2007/08/totally-biased-my-trainer-kicks-ass.html

Bwahahha.. great photo! Definitely of the "what happened next" variety :)

welcome back juan! I'm going to try catch up on thursdays Murph later (3.30 ish) in either Central Park or Prospect Park in BK. If anyones up for joining gimme a shout 347 277 3456

"JT" as rx'd

This was a killer as my triceps and shoulders were all ready sore from the pushups in "Murph". Last set of HSPU's were negatives. I had no more gas in the tank for those.

Oh my time was 12:06

1:1 negative HSPU's, 2:1 jumping dips.

18:40 I think

Faster and cleaner than last time, though I still suck.

19:12 (PR)
Less than full range of motion on HSPU's and Dips

Sup Crew. Good workout today. Jt was hard but glad i finished under 20min today. 18:05 but did modified HSPU for the last set.

Always a good workout with Kevin and Ewen there. Josh nice supplemental workout with the grip strength. You're full of creative ideas aren't you?

Have a good weekend people

I've been doing the full warm up before each workout and practicing my pull ups and dips like crazy. I do 3 sets of 10 but they broken up into about 3 or 4. I'm not supposed to workout while I'm working but I throw in a few pull ups once in a while when no one is looking.

The day after Murph while I was on shift I discovered a pull up bar on the squat rack that I can jump up and grab. Very exciting.
I jumped up and did 10! in a row from a dead hang. I switched to a mixed grip after the 8th.

today..sunday..

sumo-deadlift high pull, 75 lbs
push jerk, 75 lbs
21-18-15-12-9-6-3
19:21

this kicked my ass :) and is so much better to do at the box, mongolia eat yer heart out.

What happened to my post

interesting article in the NY Times about exercise improving brain function:

http://www.nytimes.com/2007/08/19/sports/playmagazine/0819play-brain.html?ex=1345262400&en=79fbff1f2221735f&ei=5124&partner=permalink&exprod=permalink

i decided to skip coming into the Box today so I could go for a long run since the weather was so perfect for running. did an hour, finishing up with a sprint at the end. felt good to finish strong, and i also entertained myself with some scaffolding pull-ups along the way whenever i had the chance.

And great havin ya back @the box too Juan. Nice meeting you Paul

SDLHP
PJ
21 18 15 12 9 6 3
Used 31#:10:34
Prob shud have gone higher in weight but Mike felt it was good for me!! Trust the coach @hand is a good theory!

Oh and i raised the standards and got 2 dh pullups consecutively tday 2x!

just wanted you all to know that i finally have a full push up. i don't know where it came from. someone asked me if i could do one yesterday and when i went to demonstrate that i couldn't, i did it!!
i thought i had to have done something wrong and noticed that i was on a slight incline, so i reversed it and did a DECLINE push up. then i came home and did another just to check...three in a row! then at my gym today...three more. i guess it was all mental, or maybe all the upper body work this week was all i needed to push my strength forward. i'm still dumb founded. i'll have to do one at the box before i really believe it.
pull ups here i come!!!

Way to go marisela! When it happens its like YEAH MAN!!

Marisela, congratulations. As good as that feels, though, it's nothing like your first pull-up. Believe me. So, things are just gonna get even better!

Adam,

Found the link I mentioned on Iron Cross training:

http://www.t-nation.com/readTopic.do;jsessionid=987BFDBC532F6A1BBF087E2F8A2D2826.titan?id=581914

OK guys here's the photo link for today's fun! Thanks Mike!
http://www.flickr.com/photos/c1sarena/sets/72157601557985497/

12:48 - HSPU started OK (first 5 or so) and devolved steadily from there into body spasms by the end. Got maybe 11 full ones.