Check out my other blogs: What Fresh Hell is This and Life, etc.

Monday, April 18, 2011

A Week In Review

Wow, I really fell behind in updating this thing. So, in quick succession, lets do an update:

Mon 4-11-11: Lewis Center
Krav 2
Krav 1
Crossfit - skill set: tabata squats (15); WOD: tabata stations - 20 lb wall ball, 14 lb kettle bell swings, box jumps, burpees

Tue 4-12-11: Hilliard
Krav 1

Thur 4-14-11: Hilliard
Monthly challenge - 400m run (1:08 on the second try)
Krav 1

Fri & Sat - Spring Camp

And there you have it.

Friday, April 8, 2011


Well, there go the Crossfit Games. I'm not letting myself get too down on it. I've not been doing it very long, true, and the weight was awfully high for a lot of people, not just me. I mean, while I've gotten in shape, building strength hasn't been my sole focus, so putting my body weight over my head just isn't something I think I was prepared to do at this point. That said, I think alot of it was form. I got the 165 past my waist, but I couldn't slip under it for the clean; I felt like I was muscling it and I'm definitely not strong enough for that. Anyways, now I've got a goal. And there's still next week's workout.

Thu 4-8-11: Hilliard
Krav 1
Crossfit Games WOD - Squat Clean & Jerk (165 lbs) AMRAP 5 minutes - 0

Tuesday, April 5, 2011


Woops. This is supposed to be the easy blog. Write what you do, that's it, and still I forget for a week. Ah, well. Now there's plenty to update you on. Actually, less than I would like. I've had to take up a second job to help pay for life, so I've had to seriously cut back on free time for the gym. It makes me very sad.

Thur 3-31-11: Hilliard
Krav 1
Crossfit Sectionals WOD #2 - 9 deadlifts (155 lbs), 12 game style pushups, 15 box jumps (24"); AMRAP 15 minutes. Score - 6 rounds, 9 deadlifts, 12 pushups

Mon 4-4-11: Lewis Center
Krav 2
Krav 1
Crossfit - Warmup: 100 jump ropes, 40m bear crawls, 10 sit ups, 10 rollovers, 3 rounds; WOD: 100 Thrusters (75 lbs) for time - I lost track but it was about 22 minutes

Tue 4-5-11: Hilliard
Krav 1
Krav 2

Tuesday, March 29, 2011

I'm Getting Too Old For This...

Oh man, am I feeling it lately. I've got some delightful scratches and bruises developing on my arms and legs making it look like I've been beaten and harassed by feral cats. At any rate, I keep going. This week's games workout was posted today: 9 deadlifts, 12 pushups, 15 box jumps AMRAP 15 minutes. So I've got that to do on thursday.

Mon 3-28-11: Lewis Center
Krav 2
Krav 1
Crossfit: warmup - 100 jump ropes, 5 handstands, 10 sit ups, 15 squats; 3 reps. WOD - "Death by Burpees" - increase by one burpee every minute for 20 minutes until failure (i.e. one burpee the first minute, two burpees the second minute, and so on until 20). I made it to 15.

Tue 3-29-11: Hilliard
Krav 1
Krav 2

Saturday, March 26, 2011

The Crossfit Games!

Today was the day that I did the first workout for the Crossfit Games (as previously mentioned) and, well, I wasn't happy with my results. It's silly of course because I have no expectation whatsoever to do well in this competition and, honestly, I did about as well as I had expected to. Still...Anyways, see the workout below:

Thur 3-24-11: Hilliard
I skipped my usual Krav 1 class to practice for the CG workout.

Sat 3-26-11: Hilliard
Krav 2
Crossfit Games Week 1 Workout - 30 doubleunders, 15 snatch (75 lbs) AMRAP 10 minutes - 2 rounds, 30 double unders, 3 snatches


Tuesday, March 22, 2011

Spring Time!

So....oh! I've signed up for this thing called the Crossfit Games and, long story short, it involves me doing a certain prescribed workout every week and then posting my scores and feeling ashamed/proud of myself. This week's workout (no, I haven't done it yet, get off my back!) 30 double unders, 15 power snatch (75 lbs) AMRAP 10 minutes. Ugh, why did I sign myself up for this?

Sun 3-20-11: Hilliard
Crossfit Strength & Skills - mostly worked on overhead squats, max weight 95 lbs, then pull-ups and kipping pull ups

Mon 3-21-11: Lewis Center
Krav 2
Krav 1
Crossfit - Warm Up: 100m run fwd, 100m run bwd, 10 rollovers, 10 overhead squats, 10 sit ups, 3 rounds; WOD "Helen" - 400m run, 21 kettle bell swings (18lbs), 12 pull ups, 3 rounds; time 12:08

Tue 3-22-11: Hilliard
Krav 1
Krav 2

Friday, March 18, 2011


Tue 3-15-11: Hilliard
Krav 1
Krav 2

Wed 3-16-11: Highbanks Metro Park
Hike 7-10 miles

Thur 3-17-11: Hilliard
15 min sparring
Krav 1
Crossfit: warm up - 7 push ups, 7 rollovers, 7 good mornings, 3 burpees; 3 rounds. WoD - Guido: 21, 15, 9 of deadlifts (135 lbs), push press (95 lbs), burpees - 11:42

Tuesday, March 8, 2011

I Is Getting Strong

Another personal record today 125lb front squats 3 reps. Whoo! Oh god, did that hurt though.

Tue 3-8-11:Lewis Center
Krav 1
Crossfit: warm up - 75 jump rope, 10 rollovers, 10 good mornings, 5 handstands, 10 squats, 10 pushups, 5 burpees, 3 rounds
wod - A modified version of "Fight Gone Bad" 3 rounds including one minute of each exercise, where one rep equals one point, add up points at the end:
Double unders - 20, 13, 10
Pushups - 30, 24, 20
Sumo deadlift (75lbs) - 13, 12, 11
Thrusters (95lbs) - 4, 3, 2
Box jumps - 19, 22, 28

Sunday, March 6, 2011

Updatey Time

I'm almost back to 100% health now and (except for this next week which is unusual) I should be just about back to my full work out schedule. As for this week:

Tue 3-1-11: Hilliard
Boxing Class
Krav 1
Krav 2

Wed 3-2-11: Nothing

Thur 3-3-11: Hilliard
Pre-class: 2k row in 7:45 (a new personal record!)
Krav 1

Sun 3-4-11: Hilliard
Strength & Skills: Back squats (new personal record 135lbs), dead hang pull-ups (new personal record - 5), max rep push ups (22, bleh, I was tired)

For those of you who were paying attention, that's several new personal records despite still recovering from my worst illness in recent memory. Maybe what doesn't kill you, in fact does make you stronger.

Monday, February 28, 2011

I'm Back!

Well folks, I did it, I beat back this fucking cold. I've been battling this stupid illness for over a week and, to put it lightly, it threw off my work out schedule. Last thursday I was feeling well enough to attempt yoga, although after only forty minutes of that I felt like I was going to die. But tonight, oh tonight, I finally did it. And, although I wanted to ease back into the swing of things, lets just say that didn't happen.

Mon 2-28-11: Lewis Center
Krav 2
Crossfit - "Filthy Fifty" in 32:42 (ed. ugh, this fucking sucked)
-50 Supermans
-50 Wallballs (20 lb medicine ball)
-50 Burpees
-50 Double unders (or 150 regular jump ropes)
-50 Box Jumps
-50 Jumping pull ups
-50 Knees to elbows
-50 Lunges
-50 Kettle bell swings (12 kg)
-50 Overhead Press (45 lb bar)

Tuesday, February 22, 2011

I'm Sick

I've been sick the past couple of days. Somehow on sunday I came down with a pretty bad cold that got worse on monday and (hopefully) hit its peak today when I found I could barely move. I've spent the last 40 hours or so coughing up ugly hunks of phlegm, my skin has been crawling in a weird, sick way, and I've really been praying that I don't have the flu. I don't like that I haven't been able to do any kind of exercise since saturday. This morning I tried to do some crunches but after three I became dizzy and lightheaded and had to go lie down. Here's hoping I survive another night.

Thursday, February 17, 2011

Thursday Schmursday

Quick update here, because I don't have alot worth saying. Yesterday was my rest day which I thoroughly stuck to, except for walking to work because it was finally like 50 degrees out. It might as well have been July. Anyways, last night I woke up in the middle of the night with a throbbing pain in my left shoulder and I had to hold in screams because it hurt so bad. I broke out in a sweat, I stretched and moved and rolled my shoulder over and over until I fell asleep again. Today it didn't hurt that bad and even after working out, it was sore but not terribly so. Still, I'm starting to think that I might want to get this shoulder looked at.

Thu 2-17-11: Hilliard
Warm up: 2000m row
Krav 1

Tuesday, February 15, 2011

Chris Echesabal's VD Explosion!

Last week my instructor told me I need to make sure I'm taking at least one day a week off as a rest day and I'm starting to think he may be right. As it is I cut my hand open last night, tomorrow I expect to find myself with a rather ugly bruise on my face thanks to Andy's very boney elbow and I may or may not have thrown out my shoulder tonight, hence this lovely cold pack I'm wearing on my shoulder.

All that aside, I managed a personal record last night so...go me, I guess.

Tue 2-15-11: Hilliard
Krav 1
Krav 2

Mon 2-14-11: Lewis Center
Krav 2
Krav 1
Crossfit - warm up: 100 jump ropes, 5 burpees, 10 lunges, 15 rollovers (3 rounds); skill sets: rollover squats, pistol squats, front squats; workout: 3 handstand pushups, 5 front squats (95 lbs), 7 box jumps, 100m dash (outside in the FUCKING COLD) AMRAP (as many rounds as possible) 15 minutes - 7 rounds

Saturday, February 12, 2011

Weekend Party!

Time for some recapping over the last week. Like I said before, Tuesday I really killed myself and even after using wednesday as a rest day I'm still really sore. Hence the lacrosse ball that I've been carrying with me. As for Friday I ended up working pretty much the whole day so it was rather an unplanned rest day as well. So I'll be skipping Friday as well. Anyways, here we go.

Oh, finally one more format note, I'm not going to list krav curricula anymore because it tends to be not representative of the class itself. So it should just be noted that krav classes are typically no more or less difficult than any other krav classes. That is to say, they're good.

Thur 2-10-11: Hilliard
Krav 1.5
Crossfit - warm up: 1 min Frog Stand, 1 min kettle bell swing (10 kg), 1 min L-sit; workout: 1/1, 2/2, 3/3, 4/4, 5/5 ladder of kettle bell clean & press (12 kg) and ring rowers for 4 rounds followed by 3 minutes of kettle bell swings (12 kg)
Krav 1

Fri 2-11-11: Home
Yeah, I didn't really do anything but I rolled out my knees, hips, and shoulders in the morning and continued to roll out my shoulders throughout the day.

Sat 2-12-11: Lewis Center
Krav 1
Crossfit - warm up: 100 jump ropes, 5 push ups, 7 frog jumps, 9 rollovers; 4 rounds of four box jumps followed by a sprint, my best time was 5.18 seconds; work out: 5 thrusters (95 lbs) and wall balls (20 lb medicine ball) for 5 rounds; finally, tabata burpies (46 in 8 rounds)

Tuesday, February 8, 2011

Tuesday Hurts

Tuesday is always my really terrible day because I take 2 morning classes and then three evening classes. So as I write this, just know that I'm in an incredible amount of pain. Tomorrow is going to be a rest day.

Tue 2-8-11: Hilliard
Krav 1.5 - choke from the front w/headbutt
Crossfit - warm up: 20 jumping jacks, 15 squats, 10 push ups, 10 sit ups, 10 supermans, 5 high jumps for 4 rounds; workout: tabada* push ups (5), tabada squats (14)
Krav 1 - 360 defense w/knife, choke from behind w/push
Krav 2 - boss combos, hooks/uppercuts, advancing front kick

*tabada = 20 seconds of activity, followed by 10 seconds of rest for 8 rounds, lowest round is your score

Monday, February 7, 2011

Superbowl Monday

Mon 2-7-11: Lewis Center
Krav 2 - 40 straight minutes of body boxing
Krav 1 - Roundhouse kicks, choke from the front, rainbow kick drill

Sunday, February 6, 2011

Superbowl Weekend

Sat 2-5-11: Home
This saturday was not the best day for exercising, I'll admit. I was working the whole day and while I had wanted to at least walk to work, it snowed another two inches and so that didn't really work out either. In total all I accomplished was just a bit after waking up. 50 bicep curls, 20 sit ups, 20 pushups. Ugh, weak.

Sun 2-6-11: Hilliard
Crossfit strength and skills: Lift of the month for february is the snatch and the skill of the month is pistol squats so that's what we worked on.  To prepare for snatches we did muscle snatch, overhead press, overhead squat and slow balance snatch. For the pistol squats we just did lots of pistol squats.

Friday, February 4, 2011

New Blog and This Week's Workouts

Hello there, readers! Okay, let me start by saying I genuinely don't expect anyone to read this blog. It's entire purpose is to help me keep track of my own workouts at home and at Ohio Krav Maga & Fitness and honestly, nobody else should ever want to read this. It would also make alot more sense if I did crossfit and actual workouts more often than I do, so I'm going to be recording some of my krav classes as well. I'll try to update it more or less daily, but when I can't I'll just backtrack for a few days or (in this case) a week. Here we go:

Mon 1-31-11: Lewis Center
Krav 2: ground work; variations on buck and roll
Krav 1: knife defense, 360 defenses

Tue 2-1-11: Home
Due to the terrible ice storm, all three gyms were closed this day I tried to do my own mini workout at home which consisted of: 10 lunges, 20 sit ups, 30 squats, 40 push ups, 30 squats, 20 sit ups, 10 lunges - 2 rounds

Wed 2-2-11: Hilliard
Krav 1: inside defense, choke with a headlock
Crossfit: warm up was 5 minutes jump rope, then 10 pullups, 10 rollovers, 10 squats, 10 sit ups, 10 supermans for 3 rounds; workout was 100 pullups, 100 front squats 65 lbs, 100 floorsweepers 45 lbs, 100 supermans, 500 jump ropes; total time 36 mins

Thu 2-3-11: Hilliard
Day Krav 1: thai clench, various bear hug defenses
Day Crossfit: warm up 2000m row, exercise 30 kettlebell snatchs 14 lbs, 30 pullups, 1000m row - 3 rounds; total time 25 mins
Krav 1: straight punches and front kicks, choke from behind
Yoga: balance positions and inversions from forearms

Fri 2-4-11: Home
Ironically, the day I decided to start my fitness blog I did almost nothing of any physicality except my usual throughout the day exercises about 20 pushups, 20 situps, 100 bicep curls 15 lbs, 50 tricep curls 15lbs