my journal fool!

Originally published at ace's blog. You can comment here or there.

Yesterday’s WOD was “Fran” at Crossfit Lake Mary. It’s a short workout, meant to be completed very quickly – 4-6 minutes.

Fran is a benchmark workout meaning that if you went into any Crossfit “box” and told them you did Fran in Xminutes and Yseconds, they would know exactly what you did and marvel at your time (or laugh).

As I was saying, Fran is a short workout with only 3 rounds. As with most things Crossfit, your goal is to do it as fast as possible. Fran is thrusters and pullups with reps of 21/15/9. I completed it in 5:29 (MM:SS). For the pullups, I used the green band. That most likely won’t mean anything to you but it does to me and anybody else in my box. My weight for the thrusters was 65 lbs. After it was over, I felt like I could have added some more weight but 65 was decent for my first Fran.

Since the workout was so quick, Gregg made us run for 800 meters (1/2 mile) and then do 50 sit ups while holding a plate over our heads and chest. That shit was hard!

Originally published at ace's blog. You can comment here or there.

Originally published at ace's blog. You can comment here or there.

I heard it thunder, grabbed my helmet and ran downstairs to take my bike home and pick up my truck…
I was too late :’(

Originally published at ace's blog. You can comment here or there.

This is quite possibly the funniest picture I’ve ever seen.

Originally published at ace's blog. You can comment here or there.

Last Friday, I had my 3rd crossfit class. It was a benchmark workout day. The WOD (workout of the day) was the Murph. The Murph is a very intense workout. It’s a 1 mile run followed by 100 pull ups, 200 push ups, 300 air squats and then another 1 mile run. You can breakup the workout any way you want but the 1 mile run is the first thing you do and when you’re finished doing the pull ups/push ups/squats, then you finish up with another 1 mile run.

There is a 50 minute cap on completing the workout. When I was thinking of doing the workout, I knew I wouldn’t be able to complete it. I just wanted to do a lot of it in the time allotted. My results were decent. At the end of 50 minutes, I completed the first 1 mile run, did 70 assisted pull ups (30 with the green band, 40 with the black band), 140 push ups (from my knees) and then 217 air squats.

It was a great, intense workout. It left me extremely sore for 3 days. I’m looking forward to doing it again in the next few months.

Originally published at ace's blog. You can comment here or there.

I joined Crossfit Lake Mary last night. I’ve been through two introductory classes so far and it is, by far, the most intense workout I’ve ever attempted or accomplished.

My sides look like a spare tire around my waist. Even though I’ve only been to two classes, I’m already noticing results. My sides have come down significantly. I’m very excited to see how I shape up over the next few months.

Originally published at ace's blog. You can comment here or there.

To access the information behind this QR code, you need the barcode scanner app from the android marketplace. Just scan it with that app on your phone and you’ll have my contact info.

Originally published at ace's blog. You can comment here or there.

The "luck" is that I rode my bike in today! I was going to go run some smallish errands at lunch today but that just got shot to hell…

Posted via email from acedanger’s posterous

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Originally published at ace's blog. You can comment here or there.

Speaking with my friend Bernard today via IM, we got on the subject of relationships and how much information we share with our “loved ones”, i.e. our family. While we were on the subject, he said something very profound so I felt the need to capture it and put it here.

Originally published at ace's blog. You can comment here or there.