"Body Weighted Total"

A very good friend of mine passed this picture along to me, and it's been almost a month and a half since the C's made us proud, once again, of the color GREEN. Man, being #1 will never lose its sweetness!
Thank you!


Training Log

Thursday 7/24/08
NSC WOD
10,9,8,7,6,5,4,3,2,1
handstand pushups
box jump 24"
situps
12-13min range, handstand pushups are feeling much stronger again, I didn't kip any of them for this wod. I'm thinking all these pushups I've been doing have really helped my overall push and press strength. Funny how that works.

Friday 7/25/08
Rest Day

Saturday 7/26/08
30 muscle ups for time
8:?? my pr is 7:30 from January
Brent pr'd his 30 for time with 5:34 or some ridiculous time like that, but what was much more impressive was that he continued on to 50 muscle ups in 10:18. Craziness!

During open gym Steve Blair, whom many of you know as Killah Steve, I personally like to think of him as "The Quiet Storm." Sounds lame, yes, until you're around him and see him in action. You may never hear him, maybe you won't even see him, but he'll roll through the gym and f you up good in any given WOD. Anyway, this bad mammajamma brought in a WOD for anyone who was there to try. It happened to be just Brent, Ryan, and I. The WOD was "Body Weighted Total" which operates the same way as "CrossFit Total" except it's the total weight of your max weighted pullup, weighted pushup, weighted ring dip and weighted pistol(1 leg squat). This was actually a lot of fun I had never done weighted pistols before and never saw how much extra weight I could dip up or pushup. Here are the results.

Brent w.pullup=93#(wicked impressive), w.pushup=80#, w.ring dip=75#, w.pistol=35#
Steve w.pullup=85#(failed at 93#, but almost), w.pushup=125#, w.ring dip=85#, w.pistol=35#
Ryan w.pullup=70#(failed at 85#), w.pushup=125#, w.ring dip=60.5#, w.pistol=90#(failed at 100#)
Greg w.pullup=70#(failed at 85#), w.pushup=135#, w.ring dip=85#, w.pistol=100#(failed at 110#)

Totals
Brent = 283#
Steve = 330#
Ryan = 345.5#
Greg = 390#

Rap Update! Very Good Stuff My Friend

Hey Greg!
It's been a couple of weeks and I thought I would give you an update on my training and race progress. I have been continuing to hit new personal bests (PB) on my training rides. A few weeks ago, I mentioned the 30 mile ride that I did in 1:34:00. I was able to equal that time again last week. The following day, I rode a 24 mile course that I used to do in about 1:20:00 typically, with a 1:17:00 PB. I did that at 1:18:00 last week during my preparation for the Mt. Ascutney Hillclimb.
The Mt. Ascutney Hillclimb (Vermont) is exactly half of Mt. Washington, at 3.7 miles up. The grades are actually a bit steeper, averaging just over 12% with some 17-19% sections. Typical times for me in the past were 44-45 min for this climb. I was able to reach a PB of 42 min this past Saturday, even in the hot humid conditions! I am now more motivated to improve as that pace is only a few minutes off making a division at Mt. Washington called "Top Notch". The Top Notch division requires the rider to be capable of a time 1:20 or less for the climb and also allows you to start with the Pros!
Last night, I took off on my 24 mile course as I was worried about T-storms and decided to keep it short. I felt good and thought I should push for a PB. The result was great, hitting a 1:15:30, a minute and a half faster than my PB of 1:17:00.
And the best thing is I don't feel tired---I feel like I could go out tonight and ride hard again! Thanks to the workouts at the gym, I feel stronger every week and I am making progress instead of getting stuck on plateaus.
Thanks again for making me challenge myself and I'll see you at the gym!--Joe Rap

Training Log

Monday 7/21/08
5 rounds
5 clean and jerks(split) 185# jerks felt real strong, was a little surprised.
15 pullups (chest to bar)
15 pushups
5 ring dips
27:34 made this up late the night before. I liked it!

Tuesday 7/22/08
NSC WOD
5 rounds
20 single arm squat snatches 25# DB
200m run
100 jump rope
don't know my time. I did 4 rounds focusing heavily on my left arm snatches where I struggle mightily! Dave helped me alot with just a couple pointers. Very appreciated, and well served, as the better I get at my weaknesses the better I can help the members, which is what it's all about :) Thanks Big Boy, I mean, Dave!

Wednesday 7/23/08
5x3 cleans
2x3x 185# felt very strong
3x3x 205# also felt very good
2min rest between sets

5x3 press
5x3x 125# real happy with this because about a month ago the last time we did the "total" my max press was 125# and was a big time struggle as it also was in April. In December it was at 145-150# so it looks like I'm heading back up there. Cool.

What a Weekend of Beautiful Weather & Thunder Storms

Training Log

Friday 7/18/08
100 ring pushups
30, 25, 20, 15, 10

Saturday 7/19/08
NSC Team WOD
50 lunges
400 situps
300 pushups
200 box jumps
100 pullups
100 lunges
Team "Skins" named by Dave
Tom Beard, Chris Beard, Dawn A-B, Myself
16:11
Great showing, lots of fun!
Very sunny, very HOT!
Very nice!

open gym
5 rounds
5 deadlifts 275#
10 burpees
4:25

100 pushups
30, 30, 20, 20, 20

Sunday 7/20/08
NSC WOD
4 rounds
15 thrusters 95#
1 rope climb
200m run
11:??

Jerks!

These are a few of our 6am Jerks.... Very nice my friends!


Training Log

Monday 7/14/08
Round 1
12 strict pullups
10 ring dips
20 pushups on 5" handles
Round 2
7 strict pullups
10 ring dips
20 pushups
Round 3
10 strict pullups
12 ring dips
20 pushups
Round 4
7 strict pullups
5+2 ring dips
12 pushups
44 strict pullups, 39 ring dips, 72 pushups on 5" handles

Tuesday 7/15/08
Isabel
30 snatches for time at 135#
9:50 worst time I've had, just took it one at a time, my pr is 7:20

Wednesday 7/16/08
Snatch Practice up to 155# successful, kept failing at 165#, went back to 155#, figured out what was wrong with my mechanics, next time I'm getting past 165#. My pr is 185# from 11/07. After snatch practice I did 100 pushups 40, 20, 20, 20 and then 50 ring dips

Thursday 7/17/08
NCS WOD
5 rounds
15 push jerks 95#
15 pullups (chest to bar)
400m run
18:54

3x5 back squat at 245#
1x5 back squat at 255#
1x5 back squat at 265#
2 min rest between sets

Smoothie/Recovery Shake Ingredients / Training Log for last 3 days.

Healthy ingredients to a good tasting smoothie for recovery after WODS or just for a meal. I do not recommend using whey protein products, or soy. Where I am also not a promoter of ingesting tons of grains, I do promote whole, sprouted grains as they are live food and are not highly processed, refined grains. The whole, sprouted grains I speak of are found in the protein product called "Vegetein" and the product called "The Feast." These products are mentioned below and further described after the ingredients list.

16-20oz water
1-2 scoops URI International Vegetein powder. 1 scoop = 10g of protein (see below for description of Vegetein)
1 scoop URI International The Feast. (see below for description of The Feast)
1-2 organic bananas
1/2-1 bag frozen organic strawberries
4-7 organic dates (pitted)
1/4-1/2 cup organic, raw walnuts or almonds (soaked if possible for easier digestion)
1 1/2-2 handfuls baby spinach
40-60 grams raw unsweetened chocolate
this will make anywhere from 40-60oz of smoothie
add small amount of organic blue agave to smoothie if not sweet enough for you
between the vanilla tasty protein, the fruit, and dates it should be plenty sweet

other ingredient ideas:
1-2 handfuls carrots
1 apple, pare, or 1cup grapes, cherries or pineapple
instead of strawberries sub: raspberries, blackberries, blueberries (whatever you prefer) always organic if you will spend the extra money
raw unsalted sunflower seeds are a less expensive option over the walnuts and almonds

seeds, nuts, and raw chocolate are great sources of good fats, and protein.
greens and fruits are great sources of vitamins, minerals and antioxidants the body needs to promote optimal function and energy for your day/wods. (they also add some protein)

URI International Vegetein product description:
Vegetein combines two of the finest vegetable protein sources. The multi-protein blend contains yellow pea protein isolate and brown rice protein concentrate, which is a highly digestible vegetable protein source.It's 100% natural vegetable protein. It contains no isolated vitamins or minerals. Vegetein provides a complete balanced amino acid profile.

URI International Feast product description:
30 antioxidant rich fruits and vegetables
30 power greens and vegetables
11 nutrient dense seeds, nuts and sprouts
83+ active enzymes and mineral blends
22 living probiotics (good for digestive track)
6 supercharged berries, seeds and leaves

just ideas for anyone interested :)

Training Log
Friday 7/11/08

100 pushups on 5" handles for extra range of motion
20 strict pullups
10 ring dips
5 strict pullups
15 ring dips
10 strict pullups
10 ring dips
did not time

Saturday 7/12/08

800m run
100m farmers walk with 2 65# dumbells
50 wall ball 20#/10'
50 lunges
25 knees to elbows
25 broad jumps
15 knees to elbows
25 broad jumps
10 knees to elbows
did not time

tabata pushups
14,10,9,7,6,6,6,6 +1 after time

5 Rounds
10 double kb jerks 53#
10 pullups (chest to bar)
10:30

Sunday 7/13/08
Wishing a happy birthday to the NSC 6am big guy, Joe Ciaccio!

212 pushups on 5" handles
30,30,20,20,20,15,15,20,15,10,12,5
did not time

Videos from Sunday mornings NSC WOD:
Tabata Kettlebell Swings

As Many Rounds in 15 mins: 200m run + 25 squats

Let the 15 mins begin....

Tabata Kettlebell Swings Revisited

Deadlifts are SEXY!

I saw some good work on deadlifts today in the NSC WOD. The deadlift is my overall favorite strength building lift to coach, and watch people transform it into the gorgeous lift that it can be. When done correctly it has a beautiful rhythym and is down right SEXY! When done not so well it can make one cringe, as it will look hideous because you are at risk for serious injury. It's best to get it right and look sexy, rather than go heavy and f. up your day/week/month.

6am Class' Deadlifts

6am Ladies' Deadlifts

9am Ladies' Deadlifts

Very nice! Keep up the hard work. Perfection of the deadlift movement is in your sights.

Training Log

Thursday 7/10/08

As payback on Brent, I made up this WOD today that he and I did.

3 Rounds

3 squat snatches 135#

15 box jumps 24"

5 deadlifts 315#

20 wall ball 20#/10' target

10 overhead lunges 135#

30 double unders

after completion of all three rounds 800m run

34:48 ran my 800m in under 3 mins. Probably haven 't done that since high school.

The Deadlift from Patrick Cummings on Vimeo.

Just a Training Log entry today. I'm a busy guy as of late. Ps I love this hot freakin' weather!

From now on I'm going to try and get more videos and pictures of members in class like the last post. No one is safe, and no one can hide from the camera so keep that form looking good and bust ass like you usually do. All I have to do is remember my camera.

Training Log
Tuesday 7/8/08

Hel-Fran
400m run
21 kb swings 53#
21 thrusters 95#
21 pullups
400m run
15 kb swings
15 thrusters
15 pullups
400m run
9 kb swings
9 thrusters
9 pullups
14:52

Wednesday 7/9/08
thanks to Brent for making this one up

5 Rounds
5 front squats at 155#, I did 185# cause I wanted to do a 5x5 front squat today
5 muscle ups with 2 extra dips per muscle up (great f'n idea Brent! Yah PRICK!!)
5 kb jerks L/R 72#
25:04
should have done more weight on my front squats 205#?
so right after the workout I loaded more on and did:
5 reps at 205#
5 reps at 225#
5 reps at 245#(struggled big time for rep number 5)
3 mins rest between sets

glad I didn't do the math before the workout, but all in all it wound up being 25 muscle ups with 50 extra dips(plus I got over-ambitious in the 3rd round and wound up doing two extra muscle ups and 1 extra dip because I failed to complete the full rep of one muscle up immediately followed by two dips, on two separate occasions), and 50 kb jerks on top of the 25 front squats not counting my extra sets. We are stupid! But it feels good, haha.

Also for at least a week now I have been doing anywhere between 100-200 pushups a day, as they are a glaring weakness in my body weight movements, when it comes to high reps. Form isn't the issue it's the strength endurance. So lots of good reps everyday to try and fix that. So far it seems to be working.