Only for a moment to say, after years of not posting, of disappearing into the dustbin of online self examination, I am back to applaud Village Charm for his amazing recap of atthesametime bachelor party.

Ms. Yvonne Stratford and Tony Romano were arrested less than an hour ago as they left the Miami-Dade Board of County Commission Chambers. They were peacefully leaving a hearing to demonstrate their vote of no confidence in county leaders as they considered a bad deal to build a new stadium for the Florida Marlins.

Take ( Read more... )

Yesterday i attempted crossfit total. One rep max for back squat, shoudler press and dead lift. I set two PR's Back Squat : 255 (up from 240), shoulder press: 115 (up from 110). But when it came to the dead lift i failed all three of my attempts (310, 310, 305).  That brings my total down to 370 from 640!

In othr news my pr setting dead lift of 305 ( Read more... )

I attended the CrossFit level 1 Cert this past weekend in West Palm Beach. It was good. A lot of the knowledge and lessons didn't filter into me until yesterday and today when i was at CrossFit 305. I am excited to continue coaching people, and also incorporate the humbleness that the trainers brought with them.

Deadlift
1-1-1-1-1-1-1

225, 275, 305 ( ( Read more... )

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I did Kipping. 17 rounds - 153 pull ups total. It didn't really hit me until round 15. Tha's when i started breaking them up.

We did a ( Read more... )

It looks like everything has finally caught up with me. Everyone around me has been sick for the past two weeks. I was holding strong, taking my vitamins, sleeping, everything you need to do to stay healthy. But this morning i woke up with a sore throat. So i took action, gargaling, sinus rinse, carrot juice. My throat is feeling ok, but i feel ( Read more... )

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

11:44. My shoulder is feeling tweaked again....ahhhh...resting it up for two days.

21-15-9
thrusters - 95 lb
pull ups

11:46 PR

My friend Dan went before me and did 4:20! WTF! I tweaked my left shoulder during this. I didnt warm up enough and i didnt stretch enough. When will I learn.

Today i am just trying to get through 12 hours of work. Everthing is flying at me at once. No working it out today (i know you all are very disappointed about a lack of update.

I mentioned the other day that i banditted a race ( i ran it without registering). The race was on South Beach. Below is a picture of me just before i jumped into the race. ( Read more... )

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

295, 300 (PR), 300 fail, 285, 290, 280, 280

Te 300 lift felt good. The fail i can attribute to not setting it up right. I dropped the weight to focus on the setup and the form.