This year I decided to take a course called Cross Fit. In this class our goal is to improve our athleticism, and physical performance all around. When I signed up for this class my goal was to improve my performance in athletics, football, basketball, wrestling, and rugby. To achieve my goal I had to follow the workout assignments and a nutritious diet. Before this class my diet was not nearly as healthy or educated as it is now. I was eating a lot of protein, but had a lot of candy in my diet, and other junk food. I have since eliminated most of the junk food and candy, I don’t go to the bookstore during lunch anymore to get candy, like I used to everyday before. In one of the first classes we had this year we learned that to have the best results of lifting and working out, is to have a great nutrition. Right as I changed my diet I noticed a huge difference, after workouts I would not be as sore for as long. Before I would be sore for maybe three days, now only one. Also I learned how to do new exercises, such as front squats, and butterfly pull ups. I soon noticed an increase, in definition in my body, and endurance, in my running. I could also put up more weight in curtain exercises, like benching and squatting. Soon I could also recognize increase in my performance on the football field. During sprints, I was faster and could run a lot longer than before. I am also stronger than before and, can hit harder, get off blocks faster, and can stay on the field longer because I am not as tired.

Cross fit has also taught me that nothing is impossible; if you put the work ethic in and are determined enough you can accomplish it. The other day in class we watched a motivational video, of a collegiate wrestler with no arms or legs, and he was doing a cross fit work out. They had modified the workouts so that he could do them. The rings were a lot lower, and instead of dumbbells he used kettle balls. It was amazing, he went with another guy, doing the regular workout, and the man with no arms or legs blew the regular man away, it blew my mind. He is a perfect example of, if you put your mind to it, it is possible. It really showed me that if I try hard enough, I can achieve anything. There was also another movie where a cross fit member, Chris Speiller went for one hundred pull ups in a row. It took him four tries, but on the fourth time he passed one hundred, and did one hundred and six. This is another great example of putting your mind to something. One thing I have put my mind on is to play varsity football next year, and with the help of cross fit I think I can do it. Cross fit has also taught me, to balance out my workouts, not to do the same muscle groups, two days in a row, so that you don’t get injured. In the very first day of this class, we took weight, and body fat measurements, and just this week we did it again, and my body fat went down, one percent, and I gained three pounds. That is what I have learned from this class, and some of the things that I have accomplished over the course of the first quarter.

At the end of the school year last year, we had to choose an elective for Sophmore year. I was unsure of what I wanted to do until a friend of mine said to do CrossFit. The only reason why I joined was because I figured we would be in the same class. Over the Summer, I started going to the gym and working out every day. When I started CrossFit, my main goal was to become stronger. Since then, I feel that I have become stronger and a better athlete. Every time I do a workout, it seems to get easier for me because I know that I can actually do it. Throughout the first week of CrossFit, I kept contemplating on whether or not I should stay in the class or not, but I’m glad I chose to stay becuase I have more confidence in myself.
When CrossFit started, I was only 116 pounds and I had only 13 percent body fat, and my goal wat to put some more fat on. Now, I’m 118 pounds, but I dropped to 10 percent body fat. I have had a better appitite and my diet has become healthier than it was before I statred CrossFit. When we first started benching, I could barely do 65 pounds. I always though to myself that I could not do this, but I never gave up and now I can bench 95. When I used to push-ups, I had a bad form and it was hard to just get 5. Now, I have a better form and I am able to do a lot more. When I do squats, I always try to remember to keep my knees out and to stay on my heels. When I squatted my own weight, I was proud of mysef because I never expected myself to do something like that. To me, I think the toughest workout was doing 150 burpees because I was not that good at doing them correctly. I kept thinking I was not going to be able to finish all of them, but I did and it was a huge accomplishement to me. My favorite workout was the Filthy 50 because it was mainly combining mostly everything that we have dont so far this year. It was painful, but I think if I did the workouts in a different order, It would have been easier for me,
When I play tennis, I feel that I can last longer into the match without getting tired. When I used to run in a match, I always used to run flat footed, and it slowed me down. Now when I run, I can move around faster and I can get to the ball quicker. This is a big help because I have been playing better than I was before CrossFit. Now when I run, I am able to run a further distance than before because I pace myself, unlike before when I just would start by going as fast as I can and wasting all of my energy.
I’m glad I chose to stay in CrossFit because it has made me a better person and athlete. I have more confidence in myself than I ever did before when it comes to working out. I cannot wait to see my brother when he gets back from college because he always used to be bigger than me and even though he still is, he’s not going to be able to pick on me as much as he did before. I always told him that one day I’m going to be bigger than him and kick his ass like he did to me even though he is 6’2” and I’m only 5’8”. I think he will be suprised when he sees how much bigger I’ve gotten since he left back in August. I also wich that I could take CrossFit for the entire year because it is a good class and I enjoy doing all of the workouts.

Student Papers

Not only has cross fit made me a better athlete; it has made me a better person. Only half way into the program I have seen major results. These results are both physical and mental and range from my health to my strength.
When I started cross fit I was in good shape and relatively healthy. I felt that I was above average in my fitness prior to the class. I was a little nervous the first day because I didn’t really know what to expect. We did air squats in the gym as a group and my personal best was 20 and my lowest was 15. I was pretty happy with what I did and in my journal I wrote that it was not like anything I’ve done before and I was feeling pretty sore. As I progressed and the workouts got more intense I realized just how much room I had to grow and improve.
Having been taught the proper way to eat I went from eating a sugared cereal for breakfast to eating two eggs every morning and going to bed earlier. I was more awake both mentally and physically and that’s when the changes started happening. I noticed an increase of 5 pounds in my bench and my max dead lift for 5 sets was 155 pounds, which I was excited about. Drinking more water each day and eating better plus the added intensity brought about major changes in my body. I gained 5 pounds at our second weigh in bringing me from 5 foot 5 111 pounds to 5 foot 6 116 pounds. My body fat at the first weigh in was 8 percent and hadn’t changed for the second weigh in which meant that majority of the gained weight was muscle. Looking at myself in the mirror in the morning I could see a noticeable difference in my entire body from my arms to my chest and legs. Everything was not only a little larger but also more defined. I could see a transformation happening.

Student Papers

Last year, as a freshmen at St. Johns prep, Danvers, I enrolled in a class called cross-fit. It offered a good work out, and to get you in shape for any sport. This encouraged me to take the class, since I wanted to get in shape for the wrestling season in the winter. At first, I thought that this class was going to be about simple repetitions of push ups, pull ups, ect. I was soon proven wrong. The class incorporated heavy lifting, running, technique, endurance, and nutrition. With the exercises we increased our muscle mass, lost body fat, and over got more fit. Nutrition serves as the base of our workouts. If we did not eat right, the workouts that we did would not serve any purpose. I did not lead a perfect diet, but I did try my best. We were told to go on a “cave-man” diet, basically meaning not to eat anything that a cave man could of not eaten. Anything that could be picked or naturally grown was okay. This diet works very well, because of the lack of unhealthy sugars. Our lifting involves squats, power cleans and jerks, all of which require some similar muscles, but different forms of power. This helps us build up our strength. Exercises like push ups, pull ups, and burpies not only help us gain strength, but maintain it for a certain amount of time. This leads to another major activity we did: running. Running varies from full force sprints to slow paced semi- long distance runs. The runs helped us with our endurance and small muscles that don't get enough stress due to their size. Overall, I like all the work outs that we have done so far. They may be tiring at some times, but hey, thats why I chose the class. As of November 1st, 2009, I have gained 3 pounds, and lost 3 percent body fat, which I feel is a big difference.

Student Papers

Cross fit has had a great impact in my life. Since the class began, I find that I improved drastically in both the class and sports. I have gotten faster and stronger. My football season has gone great and I can not wait to see how my wrestling season turns out, but I know that because of cross fit I will have an excellent season. Getting into the class one area where I see improvement is in my nutrition. By learning how to eat healthy, balanced and properly my results in performance has improved. Before I would eat junk food all the time and Chinese food about four times a week. I have cut down bug time on these eating habits. My meals have fallen into routine. I wake up and eat a good breakfast, after my second period I have a zone bar, then I eat a high protein lunch, after cross fit and before practice I eat another protein bar, then I finish my day with a good dinner. I have cut down on Chinese food I eat about twice a week now only on the weekends but I am trying hard to omit it from my diet. I have replaced soda for juice and water. I mostly drink water and juice about twice a day I am planning to completely remove juice and stick to water. I sometimes drink milk as well. One thing about my nutrition that makes me feel good is that I don’t eat sugar anymore, well sweets, like candy and chips. I hardly eat junk food for I don’t need it.My goal of the class was to get stronger and I came in at the beginning of the year weighing 154, with a 22 percent body fat. I now weigh around 157 with a 21 percent body fat. I still believe I can get better results but now my goal has changed I want to lose fat and gain muscles so I am going to try to reduce my percent body fat by even more. If I work harder than I am sure I can accomplish it. I am pleased with this class because we incorporate a lot of workouts. Some days we will do lower body, while other days we do upper body, and others we run, which is good conditioning. I find myself playing and going through football practice easier because I have gotten in shape thanks to the class. We mostly do lower body, which is important because your legs and hip is like you main source of strength. One thing we should also add is more core body strengthening like more abs workouts. I do think that we can do more upper body, although I am not complaining because I did increase my max in the bench press I use to max out 115 and now my max is 135. I also think my deadlight is decent since I have a 5 rep max at 225lbs. But how much weight I can do is not important because if there is one thing that I learned in cross fit that I will always keep with me is that if I give it my best and I have no regrets at the end of my workout then I am set. As far as cross fit goes I am happy with the class and I love taking it and I am looking forward to reaching my goals in the second quarter.

Student Papers

This term in cross fit I feel that I have made a lot of
progress. Over the course of six weeks I have lost two percent body
fat and gained several pounds of muscle. The first few workouts were
the most difficult and I was so sore that I could barely move the rest
of the day. Although it was painful it didn’t bother me a lot because
I knew I was making progress. I have asthma which makes sprinting and
long distance running hard for me but the symptoms have gotten a lot
better since cross fit. I have heard that if you do a lot of exercise
it helps you outgrow asthma so that has been one of my goals. Another
goal I had was to be able to jump higher because I have never been
able to jump very high and leg strength is good for fencing.

Also I learned a lot of new information about nutrition
and what it takes to make a better athlete. I had never heard that
nutrition is the most important part of improving your sport but it
makes sense. I learned that athleticism isn’t just about having large
muscle mass, it is about utilizing all of your muscles. I started
eating better and I get less head aches and have more energy. For
breakfast I started taking fish oil supplements and multi vitamins and
made sure that I add some fresh fruit. For lunch at school I don’t eat
the pizza or fries any more and I get water instead of soda. For
dinner I try to eat healthier meat and more vegetables.

The results that I have seen are really good. Things that
have previously been difficult for me are now significantly easier for
me. I can do more push ups, burpees, and sit ups than before. I
struggled to do ten push ups in a row and now I can do twenty. Weights
don’t feel as heavy either. The first time I tried squat ninety-five
pounds I could barely do three. When we did squats again I could
easily do many sets of five at that weight. I don’t need my inhaler as
much as I used to.

My first fencing practice during the pre season was a lot
easier this time around. We run five miles and when it was over I
wasn’t nearly as sore as I though I was going to be. It feels good to
return to an obstacle and find that it is much easier. I even managed
to do better than a few of my friends who always beat me last year.

I still have the same goals for the next term in cross
fit. I still have a lot of room to improve on. I am confident that I
will be able to lose another two percent body fat and gain more muscle
like before. Although I hope that I can make a bigger improvement
because I am also doing fencing for this half of cross fit.

The psychological aspect of cross fit is important too.
Having a confident state of mind is necessary for pushing yourself and
doing hard workouts. I didn’t think that I could do most of the
workouts from the beginning but if you really want to succeed than you
can do it.

In conclusion I am glad that I chose to do cross fit and
would recommend it to anyone hoping to get better at their sport or
just to get in better shape. I have learned a lot so far and made many
improvements which I hope will continue.

Student Papers

Since completing the first quarter of Cross-fit I found that my physical fitness and mental capabilities have strengthened greatly. I started the class at five feet eight inches and weigh one hundred and fifty pounds. Since completing the first half of the class I found that I have gained nearly five pounds though my body fat has decreased. In seeing this it led me to believe that I have gain muscle. I learned many new muscle building techniques and perfected many exercises I previously used: such as burpees, jumping chin-ups, air squats, crunches, box jumps, and military pressing. I have learned how to do the bench press and clean squats much better. I have also changed my diet towards eating healthier and incorporated more protein, carbohydrates, and good fat in the form of nuts, seeds, vegetables and meat. Besides improving my physical health in general, the Cross-fit class has improved my strength helping me to perform on the football field.
Even though my body fat has decreased and I have gained weight I believe that I could diet much better. I have recently been going to the grocery store to help my mom pick out more healthy foods. I have been incorporating much more meat and fish in my diet. I have also been eating a salad almost every night to try to get more vegetables into my diet. Even though I still have been eating probably too much junk food I believe I have cut back much more than before. Watching the videos on Cross-Fit and seeing the people who follow this diet and exercise routine has motivated me to become more physically fit. When I see these videos all I can think about is me growing up and looking like that.
Some of the exercise techniques you have introduced me too have gave me a more wide range of exercises. With this I can now go home and actually do a workout rather than go home and pretend I am doing a workout. Even the exercises that I did before such as the bench press, pull-ups, sit-ups, and push-ups, I now can do better and can feel myself getting more out of the workout. Some exercises, such as running around the track four times and doing one hundred air squats after each lap, I have found the most helpful. After these workouts I am usually sore and feel it in my legs and thighs the next few days. Despite the fact that I cannot go home and do these workouts because of the vigorous football schedule I know that after the football and basketball season are over I will do them. I want to become stronger and improve my performance on the field so I truly do believe that I will follow these workouts. Hopefully when basketball season comes around I do see an improvement in my ability to get to the basket and score. I believe that Cross-Fit will help me in this part of my game because I have become stronger.
I remember when this class first started and I was out of shape from the summer, I came in here and had trouble with some of the workouts mainly my legs. Since then my legs have actually gotten more muscular and it has become visible. Now when we do workouts such as the Filthy Fifty or four hundred meter run and four hundred air squats I do not feel as sore the next day. I honestly cannot wait until the basketball season to see my physical improvement on the court. I also cannot wait until the time when I go home at three o’clock and have plenty of time to workout and then do my homework. At that time and over the summer I am going to try to improve my physical fitness even more and hopefully reach my goal of looking like one of those Cross-fit guys.

Student Papers

Crossfit Paper
A little less than a year ago I sat in English class, listening to a guidance councilor talk about our classes for next year. He ran through all of the core courses: Geometry, Chemistry, World History, and Spanish. He then proceeded to tell my classmates and I that we had a few options to choose from; we could take Physical Education 2, and art course or a new elective. Crossfit. As soon as that guidance councilor mentioned Crossfit I knew that I would take it. Crossfit is everything I hoped for and more. I understand how corny that sounds but I truly feel that way. Crossfit has aided me in my discipline, academics and overall physical well being.
My sport is wrestling, I love it and it is one of my favorite activities. To wrestle, however, one must watch their diet very carefully and I am successful in keeping a very strict regimen as far as sustenance goes during the wrestling season yet I have trouble not eating everything in sight on the off-season. Crossfit helped with that. Mr. Miserandino taught me about the Zone diet and how I should keep my caloric intake low and stay on the 40:30:30 diet of 40% protein, 30% carbohydrates and 30% fat. He also advised my class to drastically cut down on the amount of sugar we take in.
While I cannot say that I have not adhered to this diet as strictly as possible, I have used it as a general guide as far as my eating habits go. At the beginning of school I weighed 123 pounds and was 9.3% body fat. When I weighed myself last week I had gained six pounds and was 9.5% body fat. This data suggests that virtually all of that weight I gained is muscle. While I am pleased with my strength increasing I now cannot wrestle at 119 pounds as I was planning to.
I find Crossfit’s work outs of the day (W.O.D.’s) incredibly satisfying. Whether we are running hill sprints, push-pressing the 45 bar until failure, or doing the filthy fifty I always get a great workout. Because I am on the smaller side, I cannot lift as much as some as my bigger classmates can but if we are doing any sort of endurance workout or a workout with a set weight I excel at it. One day we ran a lap around the track and then did fifty air squats and repeated that four times. I came in 5 seconds after my friend who has been running cross-country since school started. Another time the class did 150 burpees for time and I finished first in the class with a time of 11 minutes and 25 seconds.
One of the most memorable moments of the whole school year for me was when I had Crossfit first period and Mr. Miserandino lead the class and I on a campus tour. We suited up and ran around campus, pausing to do push-ups, squats and sprints. I remember thinking how privileged I was to be running while the rest of the school sat immobile in their classrooms. Crossfit helps me in the classroom as well. A typical school day at St. Johns is stressful and I always look forward to when I can head overt to the gym and workout. Crossfit can be a great stress reliever and exercising helps me think better for the rest of the day. I always feel more alert and on top of things after a W.O.D.
In the past 2 months, Crossfit has helped me with six of the ten general areas of physical skills: cardiovascular and respiratory endurance, stamina, strength, power, speed, coordination, and accuracy. I can run faster and longer than I ever have before because of the cardiovascular endurance I have developed. When I lift weights I become tired much less quickly due to my stamina, lift more weight because of my strength and be more explosive when lifting due to my power. I can hit moves faster and with more accuracy in wrestling because of the vast improvement of my accuracy and coordination.
One of the things I would love to see more of in our workouts is more flexibility training. As a wrestler I should be reasonably fit but I can still barely touch the ground. If we could include more exercises involving flexibility that would be great. The same goes for accuracy and coordination but I realize that those skills come as side effects of other exercises.
Overall, I am extremely thankful for Crossfit and how it has helped me in many ways. The few things I would like to improve about it are minor and do not come close to marring my like of the class.

Wednesday: Motivation- Video highlights of the 2009 CrossFit Games

Thursday: Filthy Fifty: Air Squats-Situps-Burpees-Jumping Pullups-Dumbbell Swings-
45lb Push Press-Box Jumps-Lunges L/R-Push ups-Reverse Crunch

No School Friday.

Monday WOD

5x5 Bench Press
then
3x10 Dumbell Bench Press

Tuesday WOD

Skill: Sumo Dead Lift High Pull
then
21-15-9
45lb SDHP
Sit ups
then
Tabata push ups

Sprint 10 yards then add 10 yards then 10 yards etc. work your way up to 60 yards then work your way back down. Get some!!

Thursday WOD

Back Squat 5x5

Wednesday WOD

As Many Rounds as Possible in 20min of:

2 Locker room laps
20 reps of push ups
2 laps
20 situps
2 laps
20 burpees
2 laps
20 bench jumps
2 laps
start over with push ups

Tuesday WOD

Work up to 5 rep max of Deadlift
Then:
3 rounds of:
3 reps of 75% 5 rep max Deadlift
5 burpees

My new Coach

I'd like to introduce Jeff Capobianco of Breakthrough Performance Coaching.

Jeff is going to coach my Brother Marty and I on our Journey to racing Ironman USA Lake Placid 2010.

Vince Miserandino Patriot Half Ironman 2009

Monday: 5x5 Bench Press then 150 burpees for time

Tuesday: run drills then 4 rounds of 400 meter run 50 air squats





Wednesday: 3 sets of 45lb bar push press to failure then 4 rounds of: 10 knees to elbows 20 sit ups

Tuesday WOD

Intro to the Clean.

Wednesday: The class watched Nicole Carrol's video on the Nutrition teeter totter, also the Operation Phoenix promo video.

Thursday: Intro to the Thruster. WOD: AMRAP in 10 min of: 10 Thruster 5 Push ups.

Friday: WOD- Dodge Ball. Penalty for getting hit. 5 Air Squats 5 push ups 5 Burpees. YA BURPEE!!

Monday & Tuesday WOD's

MONDAY
Intro to: Press-Push Press-Push Jerk
3-3-3

TUESDAY
Hill Sprints
5min regular
5min backwards
5min piggy back
5min bear crawl

Duxbury Triathlon

Great performances over the weekend at the Duxbury Triathlon. Here is an email I got from my friend and fellow CrossFitter Rich Sinopoli. Great job Rich. Stay strong.

As most of you know, I have had a pretty eventful year this past year. We had our third child in May, sold our house in July, and moved to New Hampshire in August. This on top of every additional task of daily life created a pretty hectic schedule for me. With that said, I could have slacked on my training and lost all I have gained in the past few years. Fortunately, I established a great support group which you are all a part of and you all assisted me greatly.

Whether it was pushing me to do another burpee/pull-up during the Filthy 50 WOD, joining me for a swim at Walden or Stiles, teaching me how to implement Crossfit to my workouts, putting new kick ass tires on my bike, creating a high altitude hill bike ride/run, pushing me up the hill at Shedd Park, yelling at me to "remember what you came here for,"allowing me to learn from your training routines, or simply watching the kids while I train.

I signed up for one race this year, the Duxbury Triathlon. It is my favorite race and finishes off the season greatly. I marked the date and put all my efforts and energy towards the race. My goal was to beat my 2007 time (something I did not do in 2008). Not only did I beat it but I shattered it by almost two minutes. I have all of you to thank for that.

Now my challenge for 2010 is whether I beef up (muscle wise of course) to the Clydesdale Division. My time would have placed me in the top 10 in that division.

Thanks again!

Wednesday WOd

Intro to Back Squat

5x5 Back Squat

3x10 One Legged step ups.

Friday WOD

Skill: Bench Press

WOD: 5 Rounds of:
5 Bench Press
5 Push ups
10 dynamic wall push ups

Run Drills

WOD: 3 Rounds for Time. 400 meter run 25 Air Squats

Tuesday: Skill: Front Squat
WOD: 5 X 10 Front Squat

Wednesday: Clasroom: Intro to Paleo-Zone Nutrition

Monday WOD

Skill: POSE running drills

WOD: Death by 10 yards. Sprint 10, walk back, Sprint 20, walk back- Repeat up to 100 yards, then back down. We ran out of time. The guys made it back down to 60 yards. Great WORK by all.

Friday WOD

Never Forget

Skill: Deadlift

WOD: Teams of two:5 rounds of; 5 Deadlift 5 Burpee. Switch lifts when last person is done with their 5 reps.

Thursday WOD

Height, Weight, and Body Fat Test.

Warm up:High knees, Butt kicks, walking lunge.

Skill: Air Squat

WOD: Tabata Air Squat

First Day of School

Wednesday is the first day of school for the boys here at SJP. There will be 35 Sophomore boys taking CrossFit as a Phys Ed elective. This is very exciting for the CF community.

We are now officially sponsored by Zone Nutrition. SJP CrossFit teaches Zone nutrion to all of our athletes. Thanks so much to the Zone for there support.

Timberman 70.3

A big Congratulations to Dean Phillips and Janda Ricci- Munn on a great race at Timberman 70.3. This was a super competitive race stacked with a very elite Pro field. It was really cool to see these guys race with Andy Potts, Michael Lovato, Bjorn Andersson, Christopher Legh, and Chrissie Wellington. Also a congrats to Tim Goland of North Shore CrossFit for doing his first 70.3.

Rest and Recover

I've been in pain the last week with a really bad heck strain. I think my body is telling me something. I had a really great race this past weekend at the Gloucester Sprint Tri. 25th overall and 2nd in my age.

Simplify is my new motto for the up coming year. What does that mean? Eating really simple home made food. Limit all sugars and alcohol. Have really focused CrossFit and triathlon specific workouts. Spend less time on the computer, except updating this blog. Go to Church every Sunday and thank GOD for all that he has given me and my family. Be a great teacher and role model to my students.

School starts in a few weeks and I will update this blog describing the first CrossFit Physical Education Elective. I have a total of 60 students signed up so I'm really looking forward to this year.

Take a few minutes and watch this video and then watch this youtube video!!

My Brother and I made the commitment and signed up for Ironmnan USA 2010. This Ironman will be my second and the first for Marty. Congratulations to all of this years racers. What an event to watch.

The plan is to be as prepared as much as possible. CrossFit is going to be a big part of my training. If you have ever witnessed an endurance event like an Ironman you may have noticed that you don't see many people breathing heavy. If they are struggling their body is in absolute pain. In order to finish an event like this you need to be as mentally and physically strong as possible. I feel that along with swimming, cycling, and running CrossFit will help me reach my goal of breaking my old time (12yrs ago) of 12:35.

A HUGE Congrats to the North Shore Crossfit team at the 2009 CrossFit Games. NSCF placed 60th in the Affiliate Cup.

A must read!!

Do you often think that you had a bad day? Do you feel sorry for youself? So What!!!

Take a few days and read this book. Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10

For those of you that are hesitating starting Crossfit here is a great video that will help you make up your mind. I will be training at North Shore Crossfit for the summer. Please contact me with any questions. vmiserandino@verizon.net

What is Crossfit from CrossfitNRG on Vimeo.

I had a 21 min PR yesterday at the Patriot Half Ironman Triathlon. My finish time was 4:52. My Brother Marty of Fitwerx broke 5 hours with a time of 4:59. Fellow CrossFitter's Kevin Reen had a PR with a time of 4:39 and Brenden Reen had a time of 5:38. I'm so PROUD of you little Bro. We couldn't have done it without the guidance of our Mother Jules looking down on us. We miss you Mom!

Taper Time

Six months of CrossFit, CrossFit Endurance, Swim, Bike, and Run training is coming to a peak. On Sunday June 2oth I'll be competing in the Patriot Half Iron Triathlon. I am ready!! A big Thanks to the Fitwerx team for all their support and cycling expertise. Also thanks to Coach Craig Lewin of Northshore Swim Club for my swim training.

Back Squat 1-1-1-1-1-1-1 reps

NEVER PUT IT OFF By: David Goggins
People have often told me that I'm crazy, or that I'm stupid for doing all the things I do. They say I'm over training or I'm going to injure myself if I'm not careful.The bottom line is this. You never know what your life has in store for you. I believe we are all here to serve a purpose. I believe we all have our own missions.As much as I hated running, biking, swimming and everything in between, something told me to drive on. Something was pushing me to push myself. I always new in the back of my mind that there was a reason for it. I often questioned myself on why I put myself through all the pain and the torture of these long events. I now have the answer. I only had a limited time. I can look back now though and be truely happy that I did things the way that I wanted to do them and when I wanted to do them. It's not over for me though. I will be back. I will test my soul again. I will push my limits. I thank God everyday that I am still hear to do that. I can't tell people how to live, how to train, what to take for nutrition, or what they should and should not do. I can tell you this. Don't wait until tomorrow to make the decision to do that something you have always thought about doing. Don't put it off any longer. Tomorrow your life my change drastically. I never in my wildest dreams thought I would be the one with a heart problem. But to be honest, I'm glad I do. Now I can really test myself and find out what I'm made of. What I am trying to tell you is this... If you are thinking about doing something tomorrow, do it today instead.

"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Tuesday WOD

Overhead Squat 5-5-5-5-5 reps.

Today is the last full day of classes for the boys. For summer programs please contact me @ sjpcrossfit@yahoo.com or Dave@northshorecrossfit.com

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Dumbbell split clean demo

Summer Strength & Conditioning Program

North Shore CrossFit’s Summer Strength and Conditioning program develops power and speed in aspiring athletes. The program trains athletes the correct technique in learning Olympic Lifts for power and speed, kettlebell training for conditioning and dynamic movements (plyometric/quickness/agility) to get the most out of our athletes.
Athletes will get stronger, both mentally and physically to be ready for whatever they encounter on the court, field, ice, courts or mats. Athletes will learn to focus on proper form and progressions to maximize power and speed. Athletes will develop and enhance core strength through proper movement and training.
This is an integrated program combining the most effective training methods with leading edge coaching to provide athletes the advantage in the real world.
The Details
High School
• June 22th – August 20th
• 8 weeks
• $499 4x/week Monday, Tuesday, Wednesday and Thursday
• $299 2x week Monday/Wednesday or Tuesday/Thursday
• Slot A: 10:00am-11:00am
• Slot B: 4:00 - 5:00 pm
• Team rates - 8 or more = 10% discount/player
• Team rates - 15 or more = 20% discount/player
Middle School
• June 22th - August 20th
• 8 weeks
• $299 2x/week Tuesday/Thursday
• 3:00pm-4:00pm
• Team rates - 8 or more=10% discount/player
• Team rates - 15 or more = 20% discount/player

To Register visit the website at http://www.northshorecrossfit.com/
or contact Vince Miserandino at SJPCrossFit@yahoo.com
We have some people from the Lawrence area wanting to setup a car pool. Please contact us if you are interested.

Friday WOD

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Thursday WOD

Thruster 1-1-1-1-1-1-1 reps

Wednesday WOD

From CrossFit MASS
Back Squat

5-5-5


Complete as many rounds in 12 minutes as you can of:
24 inch Box Jump, 20 reps
45 pound Push Press, 15 reps
20 Pull-ups

Monday WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

".556" From Navy Seals.com

(1) 8 rounds for time:
10 x Wall Ball (20#)
10 KB Swing (55#)
5 minute rest

(2) 6 rounds:
5 x 1 arm snatch ea side(35#)
10 x sprint starts
5 x clapping push-up
(3)
5 rounds:
10 x weighted sit-ups (45#)
Ab bridge 1 minute

Memorial Day Murph
NSCF Topsfield
Monday May 25th 10am
Individual or Team
Cookout immediately to follow

Wednesday WOD

Four rounds for time of:
Run 400 meters
50 Squats



GOOD NEWS!! SJP CrossFit is teaming up with North Shore CrossFit!! Please contact me for High School and Middle School Programs.

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

No rowers so well will run!!



Second Place overall at JCC Sprint Triathlon-Marblehead MA. 250yd Swim-10mi Bike- 3.5mi Run. First Place fellow CrossFitter Kevin Reen. 8th Place overall Marty Miserandino. Great Day!! More to come.

Thursday WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Tuesday WOD

Power clean 1-1-1-1-1-1-1 reps

Monday WOD

Back Squat 5-5-5-5-5 reps

CHECK OUT THIS SITE!! BEST I'VE SEEN IN A WHILE.

From Navy Seals.com

"Dead Ringer"

21-15-9
Dead Lift 225lb
Ring dip
Burpees

Tuesday WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Monday WOD

Front Squat 5x3

Friday WOD

Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Thursday WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Tuesday WOD

Shoulder Press 1-1-1-1-1-1-1 reps

Monday WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

On Vacation Reading and Viewing....

January 2009: MARK TWIGHT
I'm traveling so I stepped into a Globo Gym tonight and it was like another world. Perhaps surprisingly, I did not find it annoying. On the contrary, I was a bit sad. First, because despite being quite determined few appeared to be experiencing positive results. They seemed to have an objective but no clear way to reach it. I wondered how long they had been repeating themselves, and if they were stuck. Second, the level of training or exercise knowledge seemed even lower than I imagined it could be. Granted I'm no mind reader, but many were obviously trying to lose weight and the choice of exercises, intensity, and duration seemed a waste of time and energy. They flitted from cardio machine to universal-type device, never flooring it, never changing pace, always stuck in third gear, slightly above a fast idle.

Damn, it's got to AFFECT you to be effective. I was sweating so much my socks and shoes were soaked. The stationary "bike" was shiny and dripping. My t-shirt weighed a couple of pounds. It was nothing like the sub-freezing garage where I ride indoors most of the time. The only other person sweating as much was wearing an impermeable weight-cutting type of shirt. He looked unwell. I wondered how the people thought they could get from where they are -- if they even know where that is and you have to know where you are to start any journey -- to the distant imagined goal. Not that they can't, I just want to know what they think, and believe. I left the place scratching my head.

Weirder still is the relief I felt at the Globo Gym: there was no pressure, no hard-chargers to hang with, no scrutiny, and no expectations other than my own. It wasn't like the arena back home. It was simply ... pleasant.

I had hoped to find a better spin bike but instead saddled-up on an old Lifecycle 9500HR. It reminded me of the early-90s and the machine looked like it had been in use since then. According to the operating manual the Lifecycle is "a 'constant work' system that does not allow the rider to cheat during an exercise program." That'll be the day ... Anyway, the machine apparently compensates resistance according to pedal cadence so the power requirement is constant at a given setting. The slower one pedals the greater the resistance, and a faster cadence reduces resistance. It's artificial but allows a somewhat objective assessment of the work, and it delivers whatever one desires, from a conversational ride to a savage beating. All it takes is input. The machine mirrors one's intent and output.

In the room with bars and plates and dumbbells I found the upper-body club in progress though I thought they met on Mondays. I saw a fellow doing strict standing curls with about 165# which was marvelous since I've never seen them done without hip engagement, i.e. Cheat Curls. Not a Deadlift or Squat or Power Clean or Pull-up in sight but lots of pecs and lats riding on chicken legs. My first response was to think the guys who do those movements train them on the different day. Being an optimist, when Scott Backes found himself alone at the bouldering area he automatically figured the other climbers must train on different days. The truth was they didn't train, and the cynic in me reminded that DLs and Squats probably aren't done in the Globo Gym regardless of the day because they are too effective: they AFFECT the lifter. They are hard.

All in all it was an eye-opening evening. I'm not sure what I'll do with my observations but I had a great workout.

Thursday WOD

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.


"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday WOD

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scale weight and reps as needed.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Monday WOD

Complete the following twice for time:


20 pull-ups
20 push-ups
20 Abmat sit-ups
20 squats
Run 400m with 20# medball
20 burpees
20 box jumps (20")
20 walking lunge steps
20 push press (75#/55#)
Run 400m with 20# medball

From CrossFit One World

Wednesday WOD

Here is one of the wods from the Australian Crossfit Regional Qualifiers!

Three Rounds
10 Clean & Jerk
15 Ring Dips
20 KB Swing

Use a challenging weight. If you don't have rings do regular dips.

Tuesday WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Monday WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Friday WOD

Deadlift

7x3

Thursday WOD

Max Rounds in 15 Minutes of:

5 x Pull Ups
7 x Knees to Elbows
10 x Push Jerk Men 135#

Scale weight and reps as needed

From CrossFit Coronado

Wednesday WOD

Bench Press

5x5

You can use dumbells if you want.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Monday WOD

Chelsie 2
every 2 minutes for 40 minutes do:
10 pull-ups
20 push-ups
30 Air Squats

From Navy Seals.com

Friday WOD

10 rounds for time of:
10 Pull-ups
10 Ring dips

GET OF YOUR BUTT!!

168
168. What's special about this number? Well, here are a couple of hints... it never changes and it's the same for you and me. Got it yet? No? Okay, I'll fill you in. 168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time? Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this? The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health is a priority and they find the time. Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be this week? Will you choose to get up and break a sweat with some great workouts? We sure hope so. From Triangle CrossFit

Front squat 3-3-3-3-3 reps

Sorry so late. Up very late and early with sick children.

WOD From Navy Seals.com

3 rounds, not for time:
Max Strict Push-ups
Max pull-up



Notes:Strict push-ups: chest touches ground. Full extension. If you leave plank position or your hands come off the floor you are done. I know most people will cheat on this...but try your best to stay in perfect plank...no pike or up-dog or whatever dog. For pull-ups kipping is ok, but when you leave the bar, you are done. For Post your numbers and time to the NSC CrossFit forum

Tuesday WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Scale weight, reps, and exercises as needed.

Monday WOD

"Karen"

For time:150 Wallball shots, 20 pound ball

Friday WOD & 168

50 Burpee Box Jumps for Time



168

168. What's special about this number? Well, here are a couple of hints... it never changes and it's the same for you and me. Got it yet? No? Okay, I'll fill you in. 168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time? Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's going to add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this? The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health is a priority and they find the time. Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it going to be this week? Will you choose to get up and break a sweat with some great workouts? We sure hope so.

From www.trianglecrossfit.com

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Tuesday WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Navy Lt. Michael Murphy, while shot and wounded in Afghanistan, managed to crawl onto a ridgeline and radio headquarters at the nearby air base for them to send in reinforcements. He later died of his wounds. He will be awarded the Medal of Honor on Oct. 22.

5 rounds for time of: From Navy Seals.com

25 Deadlift (135lbs)

50 Push ups

25 Kettlebell Swings (50lbs)

50 Sit ups

Friday WOD

Back Squat 3-3-3-3-3 reps

This is an article written by SJP CrossFitter Michael Harney that was published in the Concordia. The Concordia is the news paper of St. John's Preparatory School.

Senior Vinny Yadgood working on his pull ups.

It’s 3:00 and athletes congregate outside of the Eagle’s Nest anticipating the Workout of the Day (WOD). Mr. Miserandino, the director of CrossFit, is greeted with pairs of eyes as he walks towards the door to the weight room with keys jangling in hand. The door flies open, the students pile in, the WOD is posted and the weight room roars to life.
CrossFit is a strength and conditioning program that trains athletes to be physically well-rounded and prepared for the challenges that meet them. At the Prep, CrossFit has attracted athletes exponentially since its debut in the weight room last spring.
Before CrossFit, the weight room was incomplete. There was just something missing and the weight room needed to be filled with a program that suited all students, no matter where their goal fell on the spectrum: cardio, agility, strength or endurance.
Inspired by the chiseled Spartans from the movie 300, Mr. Miserandino wanted to know just how these actors got in shape. After some investigation of CrossFit journals and articles, Mr. Miserandino knew that CrossFit would fill the niche in the weight room. He flew to Camp Pendelton, a Marine Corps training base in California, to become certified in CrossFit.
To see if CrossFit would truly benefit the students of SJP, Mr. Miserandino tried out CrossFit in his workouts. He immediately saw the benefits of this high intensity program. In his recent triathlon season, he won first place in three races and second place in two.
On April 9, CrossFit became an official club affiliate on the Prep campus. Since then it has grown to attract 15-40 athletes per day. The athletes who participate range from varsity athletes to people who want to start working out.
When asked if he saw any benefits from using Cross Fit, Vincent Yadgood ’09, a member of the fencing team replied, “I don’t get as tired as my teammates. In fact, I have gone whole practices without breaking a sweat.”
Vincent’s increased athleticism is attributable to the goals of CrossFit set forth by Mr. Miserandino. “My hope for bringing CrossFit to SJP is to instill the ten skill components: cardio/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy into the athletes to produce a well-rounded athlete.”
Due to its overwhelming success as an extracurricular activity and its growing popularity, Mr. Miserandino decided to bring CrossFit to the classroom. Starting next year, sophomores will have the opportunity to take CrossFit as a Physical Education elective. In this half-year accelerated class, students will use the CrossFit workouts to achieve their personal goals while keeping a portfolio as they track their progress throughout the course. Students are expected to complete the course with the knowledge of correct strength training and the values of living a healthy lifestyle.
Current CrossFit participant Matthew Hassey ’11 showed interest in the CrossFit class but was frustrated when he found out it will only be available to sophomores.
“I enjoy CrossFit. We get a group of guys together and have fun. You learn about the kind of person you are. However I’m bummed that they will only offer it as a class to sophomores next year.”
Although the class is limited to sophomores, the CrossFit program that runs from 3-5 pm after school is open to everyone. Mr. Miserandino has even worked to extend CrossFit beyond the school months to a summer program. CrossFit at SJP continues to expand its horizons and shows no signs of stopping.

-Michael Harney ‘09

Wednesday WOD

Complete as many rounds as you can in thirty minutes of:

Five pull-ups

Five ring dips

15 Sit-ups

Tuesday WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Scale reps and exercises as needed

Tomorrow is the Ride for Jules. A three hour indoor spin-a-thon to raise money for the American Diabetes Association. Jules is my Mom who passed away last year from her long battle with this slow killing disease. We miss you MOM.

If you would like to make a donation please check out the link above. Thanks for all you help.

Thursday WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Wednesday WOD

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

Tuesday WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Ryan Harding 152lb Mass All State Champion

Congratulations to SJP's Ryan Harding for winning the Mass All State Title at 152lb in Over Time.

A Great season for the entire Wrestling Team. Here are some pictures from Ryan's match.

Friday WOD

From Navy Seal.com

5 rounds, max reps per exercise for 1 minute, then 30 sec rest
Thruster 95
Pull ups
box jumps

Notes: Do 1 minute max thrusters, 30 sec rest, then 1 minute max pull-up, then 30 second rest, then 1 minute max box jumps, 30 second rest, and repeat 4 more times. Keep a running count for each round, and try to beat the previous round by at least one rep.

Good luck to CrossFitter Ryan Harding this weekend as he wrestles for the All State Title. Here is an article from last week

Harding's state title wait is over By Matt Jenkinsstaff writer
Always a bridesmaid, never a bride. That famous saying used to apply to St. John's Prep wrestler Ryan Harding.
Of course, using the word "bridesmaid" with an athlete that would need only seconds to take you down and twist you up like a pretzel is a huge risk. Even so, the days of using that comparison are ancient history after Harding, a two-time state runner-up, climbed to the top of the ladder this weekend.
Harding won four matches in the 152-pound weight class, including a narrow 2-1 victory over Haverhill's Tom Holt in the final, to win his first state championship. In the process, he became the 22nd state champ in St. John's Prep wrestling history.
Harding was the runner-up at 125 pounds as a sophomore, then reached the same point last year at 135 pounds. Finally breaking through as a senior was a big weight off his back.
"I really had to work hard in the offseason. I knew how hard I had to work to become state champ," the 18-year-old Harding said. "It was a big relief to finally win it. The whole season I was nervous just thinking about the state title every day. It's amazing knowing that I finally won it and I don't have to worry about it."
Harding handled Durfee's Brad Tessier (15-0) and Longmeadow's Thomas Caliento (13-2) to advance to the semifinals. He then edged Jon Dowling of Brookline, 4-0, to get a chance for the title.
Harding knew Holt was going to be a huge test. Just last week at the sectional tournament, Holt defeated Harding, 2-1.
"I knew he was going to be my toughest match. I really, really wanted to beat him in the finals," said Harding, who became the 20th state champ under coach Manny Costa. "It was close the whole time and I was winning by a point with 1:30 to go, and I was on top. I had to ride him out to win it. I did it, but that was very intense for that minute-and-a-half."
To put Harding's competition in perspective, he defeated the second (Holt), third (Dowling) and fourth-place (Caliento) finishers on his run.
Harding is happy to have joined the long list of great wrestlers who have won state titles at St. John's Prep, and his loss in the sectionals may have helped him focus on his ultimate goal.
"(The sectional loss) made me hungrier. For the next week I was really determined to come back and win states," Harding said. "Manny's a big story teller and I'm just glad to be a part of that group of state champs."
St. John's sophomore T.J. Crabtree also had a phenomenal tournament, setting a record while placing third at 125 pounds. Crabtree became the first wrestler to ever defeat two all-state champions in the state tournament.
Crabtree defeated Framingham's Nick Flannery in the consolation semifinals, then knocked off Plymouth South's Scott Coull for third place. Flannery was the all-state champ at 103 pounds last year, while Coull was the defending all-state champ for 125.
Harding felt that Crabtree's performance was justification that the Prep's state championship torch should be passed to the sophomore.
"Crabtree is a contender next year, for sure," Harding said. "He had a great shot (on Saturday). He had a tough draw with the No. 1 seed (in the second round), so to come back and take third means he definitely had a legit shot. He wrestled really well."
Kevin Poplaski took fourth at 285 for the Eagles, and Kelley Johnson placed sixth at 140 pounds. Both will advance to next week's all-state meet.
Alex Kwmuntis (119), Joe Kelly (135), and Dan Walsh (145) also finished in the top eight for St. John's.

Thursday WOD

Thursday 090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Wednesday WOD

Push Jerk 1-1-1-1-1-1-1 reps

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

Front squat 3-3-3-3-3 reps

SJP is on Feburary Vacation. Please go the the main site for the daily WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

WOD From my friends Matt and Donna at MaD CrossFit

Complete as many rounds in 20 minutes as you can of:

15 Push-ups

12 Ring dips

115 pound Push-press, 9 reps

Scale weight, reps, and exercises as needed

Have you seen the LOOK? By David Goggins
I have been getting some questions about my military stories. A lot of people have been asking me to tell some stories. So... Here goes. This is a story from one of my BUD/s classes. BUD/s is Basic underwater demolitions SEAL training. Have you ever seen the LOOK? The look is when someone's sole leaves them. The look is when someone has no more purpose. The look is when someone gives up on their mission. But, in this case, the look is about having too much confidence. Most of you probably already know this, but I have been in Hell week of SEAL training 3 different times, so I know the look well. I have seen it a lot. I'll never forget one time when I was going into my third hell week. I knew the misery that was coming my way. There was a guy sitting at the table during chow before hell week started that asked me a question. "How bad is Hell week?" I responded by saying that I can't really describe it to you. It's something that you have to experience for yourself. He responded by saying " I can't imagine anything being so tough that would make me quit." I just stared at him with a smile. Inside my head I was thinking, soon myfriend you will understand what I am saying.So after we ate Hell week started a few hours later. All night into the morning we were getting our butts kicked carrying boats, carrying logs, running up and down the beach, push ups, sit ups, ect... The worst part was sitting in the 48 degree water not knowing how long you would be sitting there. Hell week is 125 hours. In that 125 hours you may get 2-4 hours of sleep. At this point it was only 6 hours in. At this time in Hell week people start to realize how much hell week really sucks. You start to question your abilities and why you are there. You start to think it's impossible for someone to complete this. You start thinking you are only 6 hours in and I have 119 hours left. This is the point in Hell week when you see the LOOK. When they asked us to get back into the water again I looked at the guy who asked me the question about hell week. And the look was already forming. Another 12 hours had past of the same butt kicking and the instructors never let up. It just got harder the more tired you became and they pushed harder when they realized you were getting tired. We were at our 2nd medical check and I looked at the guy again. We were standing there in our shorts shivering and freezing our butts off. He looked up and our eyes met. I smiled at him expecting to get the same response, but instead...I got the full blown LOOK. The look of I'm not doing another push up, sit up, flutter kick, run, and I'm sure as hell not getting in the cold water again look. After medical check they told us to go into the water. As the class started walking toward the water, the same guy walked to the truck to quit. This is one of my favorite memories because everybody comes to a point in there life when they want to quit. But it's about what you do at that moment that determines who you are. I enter these events for this moment. It's not to win or anything else. It's to test myself when I feel like I have no more. It's to try and never have the look. It's to over come the look.