As Rx'ed.

Prescribed weights are guidelines. Guidelines dependent on several factors. Everyone who attends a CrossFit level 1 hears the mantra: Mechanics, Consistency, Intensity. Poor mechanics are a recipe for bad things. People who cannot have good mechanics in a movement needs to devote time to scaling the load and practicing the movements. Consistent training is the pathway to intensity. Training often enough to make good movement a habit and taking time develop the strength base to handle higher levels of intensity is essential to good training. Intensity is where all the good things come in. Working toward high levels of work capacity decreases body fat, increases lean muscle mass and tend to move health measurements in the right direction. Intensity without mechanics and consistency is like giving a 4 year old loaded gun.

The "right" prescription for each individual. First check your ego at the door. Second, take time to learn how before you blast off. Your ego boost should come from doing it right, then doing it fast.

Enjoy the journey: Being better all the time is the quest. A life long journey of good health and quality of life does not happen in 2 months. It happens from a commitment to being better all the time. Consistently better all the time.
- Doug Chapman

The Fix.

Cl - 7's - Sept 29

7 reps
Deads @ 185#
DB thrusters with 50's
Pull ups
- tried to bury these before 2 mins
17 reps Calves on the A-frame @ 5
Rounds on 3 mins.

4 rounds before I failed to meet the 3 min Go. Rested one min, then a 5th round.

8 hours, 18 hours. PE: 8. 16.34 total. 218/14.

Ca - Shingu - Oct 15

Bounce back day from having f**king shingles for 12 days.

5 Rounds
Pulls, Chins @ max reps (8-10's)
Hang Power clean and Press @ 115# max reps (6's)
17 reps Calves on the A-frame @ 5 / 12 Seated Calves at 1

Cleans were killin' my back, which needs to get itself popped into place after sitting around all week. Leg didn't bother me much, until it was all over. Then it decided to treat me like I suppose I deserve.

9 hours. PE: 6. 26 total. 213/17.

Intrepid.

Dear Lord
Lest I continue
My complacent way
Help me to remember
Somewhere out there
A man died for me today
– As long as there be war
I then must
Ask and answer
Am I worth dying for?

Wingu the Xingu Clone

Steeping: 1 lb each
German Vienna Malt
Simpson's Extra Dark Crystal
Simpson's Chocolate
Took it up to 160 on the kitchen stove and let it steep for 20. Poured it through sieve and the micronet funnel into the corney, then measured in the rest of the 5 gallons.

Boil: 2 x 3lbs Munton's Plainlight Spray DME (10EBC)
Add: 4 oz Brown Sugar

25 mins boil with .5 oz Yakima Magnum (14.4%) (bittering)
25 more with another .5 oz Yakima Magnum

10 mins no heat with .5 oz German Hallertau (4.2%) pellets

Yeast: Wyeast 2308 Munich liquid

So, a full hour boil for the protein break. Chill and spill the smack pack - OG: 1072.

This is my first lager, let's keep our fingers crossed.

Final gravity: 1018. For all that sugar, it's still got some bitter, and a resonant coffee overtone. Too strong to call it a Xingu – it's something other, but that other is what it is. Gonna finish this off as we brew a honey lager in late March.

M Run - Volkslauf - Oct 2

When I think of this one, I'll remember the heat, the dry, the dust. The endless Esses on the run. Wearing shoes that took on a billiard ball's-worth of sand into the toebox. The new course's indomitable, overlarge walls. Taking help on nearly every obstacle - asking Chacho to push my ass around the double pipes. Not being gassed but just not having what I needed to take the obstacles down. Couple nice cramps in the right calf - one on the ropes, and one at the final hill coming out of Happy Valley.

Getting to run it with Jamie and Josh. Josh pouring the Hash House beer on himself to try to cool off. The family driving by during the run, and walking the trench and final obstacles alongside us. The best-taking Coors ever, after. Konrad's muddy legs and happy face while holding up his blue ribbon after doing the kids' run.

To First Turn: 3.16
To First South Leg: 14.15 - 17.31
2 mi Marker: 2.02 - 19.34
3 mi Marker: 12.13 - 31.47
4 mi Marker/water station: 11.37 - 43.24
5 mi Marker(?): 13.34 - 56.59
Devil Dog Ditch - 12.35 - 1.09.35
Final obstacles : 19.22 - 1.28.57

Right quad got strained/pulled ... didn't feel it for a day, but it's still hurting after 5 days later. Nice little upper respiratory gunk-up too, from sucking all the dust down deep.

6.5 hours, 60 hours. PE: 9. 1.28.57 total.

Cl - 7's - Sept 29

7 reps
Deads @ 185#
DB thrusters with 50's
Pull ups
- tried to bury these before 2 mins
17 reps Calves on the A-frame @ 5
Rounds on 3 mins.

4 rounds before I failed to meet the 3 min Go. Rested one min, then a 5th round.

8 hours, 18 hours. PE: 8. 16.34 total. 218/14.