Christmas in August!!

I’ve recently ordered the Reebok CrossFit Lifter Plus and the Reebok CrossFit Nano U-form. After much conflicting veiws about weightlifting shoes, I decided to get a pair and try them out. As for the nanos? I just couldn’t resist. The classic Reebok CrossFit look was just imprinted all over them and I could not restrain.
I ordered Nano classics ( I’ll call them) in a 10.5 , gray and purple. I decided to half size down these because my first pair, the nano 3.0, were size 11 . I found that Reebok CrossFit does run a bit big, and 11 was kind of big. Turns out 10.5 is just perfect. After doing the whole blow dryer – U form activater thing, they were finally ready. While waiting for them to dry, I kept staring at them and honestly couldn’t decide whether I want to even workout in them! I may just want these to be as casual wear! Maybe I’ll just order another pairūüėú.
I contemplated on which color to get for my Reebok Lifter Pluses for a bit. I decided on the red and black ones, also in size 10.5. Even though I’ve yet to use these, I’ve heard many times that you want to order a bit smaller for weightlifting shoes because you want that nice, snug, secure fit. I listened to this and gave it a go. I think it works because it fits real tight but snug. Now, with the Lifter Plus, it also has U-Form technology. Thus I popped them in the oven as soon as I knew what I was doing. The U- Form may be a hassle to activate and be a burden to have to do just to wear your shoe, but it is there for a reason. Once pulled out of the oven, the U-form tab turns red. This allows you to wear the shoes for a small amount of time so that it molds to your foot. It’s pretty incredible and I believe it works well.
Can’t wait to do some Oly Lifts in these puppies!
Also, to see the U-Form in action and other neat pics, check my instagram -xfittom



Clean PR

It’s been a while since the last post…
I’m so excited for my new Reebok Lifter Plus oly shoes to come in! Today’s workout was:
Establish 1RM

Every 2 minutes (on the minute) for 20 minutes
‚ÄĒ 3 muscle ups or 3 dips
‚ÄĒ 6 full squat cleans (55-65% of 1RM)
‚ÄĒ 7 slam ball burpees (30/20)

I had been anxiously waiting for 1rm clean day, and here it was. I knew I would go up at least 10lb from 115. I shot for 135lb and shattered that by hitting 155lb! I was truly joyful. That weight had been one of the best all day.
Later in the MetCon , I used 80 lb for the cleans and 25lb slam ball for the slam ball burpees.
When ring dips came into the talk , I knew I was working on my muscle ups and wanted to see if I could do 3 muscle up progressions instead of dips. Coach Paul allowed me at first but then made me switch to dips. Probably a good thing. I did 8 rounds and was happy for the fact of the weights I used.

I absolutely love my forged shorts and they may be my favorite pair. ūüė¨
Also! Something I’m super excited about is that my family picked up an Olympic barbell, weights , mats and a collars. I can’t wait to start my own Wendler strength series to improve!



My first double WOD

Today I worked out at the 11:45 class at CFS. I have to say it was intense but kind of fun, I have to say
Bench press
Establish 1RM

15-min As Many REPs as Possible
‚ÄĒ 5 forward rolls
‚ÄĒ 10/side med ball Russian twists (20/14)
‚ÄĒ 15 KB swings (52/35)
At minutes 4, 9, and 14, complete maximum number of 6-count burpees

At minutes 4, 9, and 14, immediately stop what you are doing and complete 6-count burpees. At minutes 5 and 10 begin foward rolls, Russian twists, or KB swings where you left off the last round.

Score is total number of reps, including burpees; thus, each round is 25 reps.

I was really excited to get an opportunity to try to establish a new 1rep max for Bench press. My previous one was 125lb. Not too shabby… For back then, that is. I tried and aimed for 150lb. I know that a 25lb increase of a pr for bench is relatively uncanny, but I really wanted to try and push myself. After warming up properly, I attempted 135lb…. Easy, it felt good and I knew I had some more left in me. Well foolish me decides to add 10lb plates to both ends of the barbell. When I attempted the 155lb pr, it didn’t happen. Making that big of a jump whilst a pr, is just simply a rookie mistake. ‘Sigh'(smh) I should have known better. I was ok with it though because I successfully benched 145lb after. I felt satisfied with it and called it a day.
Having forward rolls in the workout always add an extra challenge. Even though 5 does not sound like a lot, it is just enough to make you quite dizzy and stumble while you make your way to the floor for the Russian twists. I did the twists which the 20lb med ball. I did the first round unbroken but as I progressed I had to break them up. The real problem came in when I did my KB swings. Unfortunately, I was last to get my kettlebell and was stuck with the prescribed weight, 52lb. I was not really planning on doing these Rx but I had no choice and for reason, I wanted to do the 52lb-er. Well, it defiantly wasn’t easy, but I finished and did it Rx.
I have recently realized that I need to work on my skills outside of the gym. So I decided to do some additional workouts to accompany my daily WODs at the gym. Today, I dedicated it to handstand walking .
I completed a classic 21-15-9 of hand release push-ups and pistols. With 5 attempts of handstand walking between sets. I liked this one and honestly love pistols. Hope this programming helps.

I’ve had the idea of competing for CrossFit in my head for a while now and have been contemplating whether I want to compete in the ‘Throwdown in the Triangle’ at CrossFit Briar Creek on Sept. 7-8. I have finally decided that I will wait to compete and since I was not able to judge at this competition, I decided to volunteer at the least. I love these types of things and want to get more and more involved in them. I judged at the SuperFit games in July at CF invoke and loved every minute of it. Also, not to mention that Christmas Abbott will be the the Throwdown. Maybe this time I’ll get that autograph.:)

My much anticipated Forged Clothing Shorts are expecting to come in tomorow!ūüėĀ So exited! In other news, I’ve discovered the Oakley Oil Rig sunglasses and have been eyeballing a pair like crazy. Not sure how this will pan outūüėĎ.
But, c’mon! You can’t me these are not amazingly awesome, I mean, my first pair doesn’t even compare to these. I’m in love, excuse me Christmas.


I may have a problem….

I openly admit that I do in fact love to buy things. I’m finding myself on Rogue Fitness’s website or Life AsRx’s. I am always thinking about the next thing to buy and what could be next. Even though I do keep buying things ( mostly clothes), I do savor and cherish these things. That being said, I recently put in an order for Rogue and Life AsRx. (Not helping right?) ¬†The order came in today and I love the new gear! I knew I had to get some more Rogue shirts because I had originally owned just the “Rich Froning” Shirt and I loved the way it fit and felt, so I just needed more. That prompted me to get the shirts of some of my other favorite CrossFitters. The “Dan Baily” shirt and The “Ben Smith “shirt are¬†really¬†cool. I also threw in the “American Made” Shirt, after seeing it in the Games. Since I was already making these purchases, I figured I’d might as well throw in the rogue socks and Rich’s book. I am really excited and¬†looking¬†forward to reading that book! If that wasn’t enough stuff, I placed an order for Life AsRx. Man, I love their gear, it’s so creative and is great quality as well. If anybody watched Fitness Lonnie on Youtube, then you’d know why I bought the “Wodscala” shirt. Fitness Lonnie wore it and it is just an awesome and¬†puny¬†shirt. As I was glancing¬†throughout¬†the site for the 10th time that day, I decided to get the Limited edition “Wodfather” shirt. No, I never saw The GodFather, but guys, it was Limited¬†edition….. and gold. enough said. I decided to close out the buy with a pair of socks and their new wrist¬†wraps. I actually never had wrist wraps and am excited to try them out in some serious style! I also bought a pair of ¬†Forged Clothing’s WOD shorts. Yeah, I don’t really know¬†where¬†that came from but it’s cool.

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I know you guys probably think “jeez, that is a lot of junk you bought, Tom”. And my response is ‘Well, I love all of that stuff and I hope you all see the love in it and the value”.

Is it bad that I am on the Lululemon site right now? Yeah, this ain’t good. ūüėõ

Anyway, besides anticipating the arrival of packages, I did indeed¬†workout¬†today. I¬†worked out¬†at 8:30am and at 12:30 there was a Ring workshop at CFS, which I’ll explain later.

EMOTM for 10 minutes
1 clean, 1 power clean, 1 hang power clean @ 50% of clean 1RM

Skill                                                                                                                                         Max time strict plank hold with elevated feet

3 Rounds for Time
‚ÄĒ¬†Run 400m
‚ÄĒ¬†15 chin-ups
‚ÄĒ¬†15 Sumo dead-lift high pulls (95/63)

Through out the course of this WOD, I discovered a few things. Durung the first portion with the cleans, I realized that I like cleans. Like really like Cleans. I did the¬†prescribed¬†weight and even added a bit more. It felt¬†absolutely¬†fine all¬†throughout¬†the 10 minutes. I did 75lb and kept good form all throughout. This¬†defiantly¬†was the best part of the workout. The fact that it was the first part may play a small part in why it was enjoyable, however. ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† I did my plank hold on a 20lb Medicine ball, to¬†challenge¬†myself with it’s¬†instability. Well, during this part of the WOD, I discovered I really,really¬†need to work on my plank and core. ¬† Sure i was on a Medicine Balland that made it harder, but I only held plank for 56 seconds… I was first to drop in the class ( which I never go by but for this I was rather upset with myself). ‘Sigh’ I know what i’ll be working on starting¬†tomorrow. ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† I ¬†was pleased to see only three rounds in the MetCon ( yay! maybe Coach Paul let up a bit!). ¬†Not exactly, the MetCon was not easy , but¬†defiantly¬†wasn’t he hardest. Although, I did rest the previous day, which added a loop but I kind of liked it. However, after the first round and when I got back from the second run, I discovered something. Too much chalk is bad! Since by that time I was sweating up a waterfall, I chalked like crazy for the¬†chin-ups. Well, let¬†just¬†say it backfired a bit and became a long sliding greased bar. At one point, grip was so¬†difficult¬†to keep, that I totally slid off the rig and fell on my back. I’ll admit it was kind of funny, but not at the time. I was frustrated and just wanted to get through it. I finished with a time of 16:26, nothing special, just another day’s WOD.

After that I came home and got ready for the Ring¬†workshop¬†that Coach Paul held for free at CrossFit Surmount. It was neat and only about 7 of us showed up, which made for a smooth run. I was really excited about this, He showed ring: pushup,¬†pull-ups, muscle up, inversions, L-sits, dips, skin the cat, and Levers. It was really net to get to try each and every one of those things. I found Skin the Cat the¬†coolest¬†but was pretty¬†challenging. Perhaps the most fun, was my Muscle up progression. I was able to practice scaling and did jumping Muscle Ups. I¬†decreased¬†the height gradually but found my stopping point. Every CrossFitter knows that Doing a Muscle Up means you¬†really¬†have some skill and I can’t wait until I get mine!

Got a Lot On my Mind…

There are a lot if thoughts running through my mind right now. I’m trying to decide whether to start competing or wait. Trying to figure out iMovie ( I have no clue what I’m doing when it comes to that). And trying to manage AP Summer work. Just a lot to do, that’s all.
Worked out the past couple of days,including Diane. Open Gym is tomorrow too. I also made some purchases. Can’t wait for some near gear to come in!Just trying to decide on some things for my future.
Big decisions. Big decisions…

Legs, Legs, and more Legs.

As you could most likely tell from the title; today’s workout was a killer. A leg killer that is. It read:

Bench press
25 unbroken reps @ 50% of 1RM (65lb)
15 reps @ 55% (70lb)
10 reps @ 60% (75lb)

10-9-8-7-6-5-4-3-2-1 squat cleans (65% of 1RM)
200m run between sets

Now obviously the bench press was not legs , but that was a gift compared to the workout. The benching went well and I am really looking toward to establishing a new 1 rep max soon!
For the cleans, I went with the prescribed weight for me, which was 70lb. The weight actually was spot on. Not too light, and not overkill. I honestly found the cleans as an easier task then the run 200m between every set. At first, before the wod, I was thinking ‘ really how can it be that bad?’ Shortly after the 9 set of cleans and during that run, is when I realized ‘Oh Shnitz’!!! ‘ this is killer’!!! ( I don’t know why I say ‘shnitz’, I don’t really curse at all, so it’s a fun alternative.
Powering through the rest of the cleans and running ,I felt terrible but really proud. I had was on my 200m after my 2 cleans and that’s where it really really hit me. I was panting and wheezing like crazy. And really was feeling awful. I managed to make it back from the run a bit over the 22 min time cap, but thankfully was allowed to finish my 1 clean and run. After completing the wod, I really felt different then any other wod I had completed previously. This was defiantly one of the hardest , I’ve yet to complete, and the fact that I never questioned whether I should keep going and finish, really made me feel accomplished. Also because I did the rx weight which felt good. My Coach and I really were on a good page and I appreciated that a lot. He never let up me at all! Kept pushing me through and never let me stop. He even ran the last 200m with me to finish it out. I hope to be on this permanently. It really makes it special.

Since I worked out at 5:15 today, I had a whole day before. I spent the day at my school training in the mentor program that I was accepted into. The mentors’ goal is to guide and help rising freshman in the school year, during the Freshman Orientation and with all of their problems with High School. I really do look forward to this because I want to help others start in a right direction and make the best of their 4 years in high school. Also, this year my sister will be a rising Freshman, so I would like to help her and make sure any mistakes I made during my first years , aren’t made during hers.

I hear Benchmark WOD Diane is tomorrow. I’m pretty excited! Better get extra sleep for this one!

31 Heros WOD

For the past couple of days, I was working out at 6am and then gone from 8-8. So not much time to do anything really.

Anyway, today, I had the privilege to partake in the 31 Heros WOD at CFS! The wod was:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD¬†‚Äď Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25).¬†We will carry bumper plates, medicine balls, or slam balls.¬†Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.¬†Score is your total # of reps.

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long‚ÄĒone minute in remembrance of each hero. The rep scheme is 8-6-11‚ÄĒthe date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.¬† In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‚Äúmoment of silence.‚ÄĚ This is how we can honor those that gave all in the name of freedom. ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†This was made to give a small taste of the huge sacrifice those heros made. And¬†believe¬†me, the experience was like no other.

First off, thrusters are just bad, so bad. As¬†prescribed¬†was 155 lbs……. no, I did not do as¬†prescribed. Instead I did 75lb which sounded just right. I don’t even think I could get one 155lb thruster in. However, after those demonic things were finished were done, it was rope climb time! I was excited to see just how well the nano 3.0s did against the rope, since I know that was an¬†improvement¬†from the nano 2.0s. It was pretty good, I found the long Hylete socks I had on, a must for that. So after the six rope climbs came 11 box jumps at 30′. No big deal at all. I jumped many 30′ boxes in my time and nothing was going to change, right? Well, kind of. After a couple of rounds done and about 20 minutes in, I am¬†absolutely¬†killed and am hanging on with the box jump “breaks”. Everything else was so difficult that the box jumps were almost a¬†relief. As this was progressing I wasn’t thinking anymore and Bam! I failed a rep and busted both of my shins at once. I have not ever failed an attempt this badly before. As it happened, I was in so much pain that I had to stop for¬†about¬†3 minutes before I worked up the¬†strength¬†to¬†continue. I had to switch to a 20′ box¬†afterwards.

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After the Wod, Coach Jeff knew what happened and proceeded to¬†help¬†me. I had not pulled my sock off before to see it. After I did, I saw a hurt shin. ‘Sigh’ maybe I should wear shin guards. On the bright side, more of my favorite Oakley socks came in! Whoo Hoo!

Ugh, hurt so bad.

Ugh, hurt so bad.


Won't stop me from tomorrow's WOD!

Won’t stop me from tomorrow’s WOD!