Back on the row

Today on the row i did the WOD with a few subs.
WOD:
5 rds
50 squats
25 sit-ups
200 m

Subbed sit up for squats.
Subbed SkiErg for running.
Time: 21:00

It felt good to be with my 5 o’clock crew. Even though I was in the back on Rehab Row. Training smart is hard work, but necessary.

Off Day from Rehab Row

Hamstring and Lower Back Stretches. I also found some exercise bands/resistance tubes and so i was able to do Mobility WOD #183. Which is something i needed desperately. I dont think i have stretched my shoulders this well before.

MobilityWod: Episode 183/365: Half Way, and Internal Shoulder ...

MobilityWod: Episode 183/365: Half Way, and Internal Shoulder ...: "Hey Supple Ones, We are officially half way through the mobility year. Now that we are warmed up, let's so set some records. How about thi..."

Off Day from Rehab Row

Today is my day off from working out while on the "Row". So I did hamstring and lower stretches. Foam rolling back,legs and thoracic cavity. I finished off with a 10 minute squat test, I lasted six minutes. So there you have it. Have a great weekend. Peace Suckas!


Mr. K. A. McQueen

Day two on Rehab Row

Today's WOD:
2000m (skierg)
Mobilty wod #182 open up your hips and squat.

Ski time: 13:42

MobilityWod: Episode 182/365: Open Up Your Hips and Squat

MobilityWod: Episode 182/365: Open Up Your Hips and Squat: "Hey Supple Giants, Today's Mwod is all about improving the pieces of a movement that requires, shall we say, more of everything. Yes I'm ta..."

Day One on Rehab Row.

Today is the first day on Rehab Row.
WOD
3 rounds for time of:

500 meter(ergski)

21 #40 SandBag Hang Power Cleans w/ Push Press and shelving(place the sandbag on the highest shelf you can find and or reach)

12 #14 MedBall AbMat situps

Time: 18:50

Thoughts:

l felt like i was gonna puke and my arms and shoulders are feeling worked. Not too bad for the first day back in a while.

Dumbell Push Press

Kettlebell Goblet Squat

Pass or Fail

Well as most of you know i spent this past weekend attending the Crossfit level one instructors Course. The instructors knowledge of Crossfit, nutrition and body mechanics was Amazing. I learned so much and I realized that I'm only crawling when it comes to this Crossfit thing. The test itself was not the most difficult one I had ever taken, but it damn sure wasn't the easiest one either. A few people failed the test and I am glad that it wasn't a spelling test because I would have failed too. But it wasn't and I did. So today I will be in a celebratory mood and tomorrow I will begin my never ending journey of building my knowledge of Crossfit. Thank you to the few of you that keep up with me and bullshit. I will have some more news coming up. Until then I will leave you this... Peace Suckas your boy is the building!




Mr. K. A. McQueen

Level One Cert

Well the weekend is over and so is the CF level one certification. But im way too tired to write anything so you will have to wait.

My Journey into CrossFit.

Check out this video on YouTube:

http://www.youtube.com/watch?v=8-p90HE6sRc&feature=youtube_gdata_player

Mr. K.A. McQueen

A Dream Deferred

At the beginning of this year I had lofty personal and professional goals. The professional ones are currently going smoothly, but the personal ones which to me are the most important are not. When I started my blog I wanted the title to have multiple meanings. So now you thinking how many meanings can Heavy Weight have? I intended for it to have several. Meaning number one, after losing around 80 pounds I’m still a heavy weight. You may look at this and think I’m not satisfied with my weight loss. That could not be the farthest from the truth, I am very proud of my accomplishment. At the same time I am not under the impression that I am done with my journey. Second one, I planned on documenting me lifting various heavy objects and hopefully I could get some of yall to do the same. Third one is that I’m a long time fan of boxing and we all know who is the most celebrated of all the boxers. That’s right the Heavy Weight Champion. I believe that I have the heart of a champion and I am committed to be being better . So you see I had big plans for this year. But sadly, due to injuries I have not been able to live up to my expectations. I have the heating pad on my back and feeling like I need to just say to hell with it and lift something. But I am not going to do it, because I’m being smarter about my training and recovery. Now there are two ways that this story can end. I can sit and feel sorry for myself and just give up, pop pills and keep a heating pad on my back forever. Or I can stay focused, rehab properly and come back stronger just like a true Heavy Weight Champion would do. Hmmm, which one will I choose?

MobilityWod: Episode 99/365: Solving Front Rack Problems

MobilityWod: Episode 99/365: Solving Front Rack Problems

Increase Your Libido Through Exercise - Health News | Current Health News | Medical News - FOXNews.com

Increase Your Libido Through Exercise - Health News | Current Health News | Medical News - FOXNews.com

Fast Conditioning with Kettlebells and Chains

Check out this video on YouTube:

http://www.youtube.com/watch?v=GCi8lSewtUU&feature=youtube_gdata_player

Mr. K.A. McQueen

To Scale or Not To Scale…

To Scale or Not To Scale…

Lose weight have better sex.

You know the drill click the title and read the article. This is some real shit.

3 Cool Exercises for Real Strength and Real Results, Non-conventional Training for Athletes

Check out this video on YouTube:

http://www.youtube.com/watch?v=yAVRcO9NajU&feature=youtube_gdata_player

Mr. K.A. McQueen

Mess You Up Conditioning for Fast Fat Loss - Insane Workout Finisher

Check out this video on YouTube:

http://www.youtube.com/watch?v=litLM_3S0NE&feature=youtube_gdata_player

Mr. K.A. McQueen

The Healthy Lift

Good article about old school lifting.
Click the title and enjoy.

Hamstring Kinesiology Taping Instructions with SpiderTech Precut Hamstring Tape

Check out this video on YouTube:

http://www.youtube.com/watch?v=5io_LFdIf24&feature=youtube_gdata_player

Mr. K.A. McQueen

How To Wrap An Elastic Bandage: Thigh Compression

Check out this video on YouTube:

http://www.youtube.com/watch?v=CSIIjax1lUo&feature=youtube_gdata_player

Mr. K.A. McQueen

The other Kelly told me to do it.

Training Through Acute Injuries: Part 1
By Kelly Starrett
In Medical/Injuries,

June 05, 2009
Continuing to CrossFit while you have an acute injury can actually promote healing, Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.

“You had a surgery on Friday? Take a couple of days off. See you on Monday,” Starrett said. The key is modifying the program. Grace can be done with dumbbells. If a limb is injured, don’t use it. But keep working out. It’ s best to train through and around injures. Otherwise, the “ghosts” of injuries can remain for years and negatively affect athletic performance.

Continuing to work out reinforces tissue and keeps systems intact. The metabolic and anabolic cascade and neurendocrine response lead to increased growth hormone, increased testosterone and increased insulin growth factors—all good things.

And the psycho-social factors are also important. Athletes should not be isolated from their workout buddies or allowed to give up. They need to get back into action.

It hurts so good

Back Squat 295(PR#30)
Shoulder Press 155
Dead Lift 315 (pulled my hamstring on 405)
Total 765

My performance was horrible today. I got injured and my butt hurts like you know what. Despite everything i feel really good. My lifting partner went PR crazy. I guess because it's "PR Wednesday". The usual suspects did their thing this morning. Big David and his clique. The ladies also did amazing. Im not sure whatis that has me feeling all good and everything, i just wish i could take it and rub it on my hiney. So it can feel good too! Have a great day!

Sugar Addiction may be Genetic

Click the title and read the article on sugar addiction.

Lost virginity.

Today I lost my Crossfit virginity. I led the 6 am class and think I faired pretty well. The biggest adjustment will be to increase the volume of my voice. Most people would think what's the big deal just talk louder. Well I have been the police since 1994 and when I get loud it usually means trouble. So I now have to re- train the old brain and make it understand that loud is good in this case. I'm sure I will make the necessary adjustments. I just can't believe how far I have come in a year. God has put me in a position to change my life and help change the life of others.


Mr. K. A. McQueen

Snacks for 3 bucks

0ne mango
3 apples
5 tangerines
All of that for three bucks. I got seeds,skins and juices all over my desk. im full as tick, but i know the cleaning crew is gonna be pissed. They will probably snitch me out. Whatever!

Perform Better Exercise Equipment Now Available !

Your experts in fitness & exercise equipment, functional training, and sports performance. Kettlebells,Rubber Flooring, Training Videos and all other things fitness related.

New Music in the Store

I just added a music section to the store. In the Spirit of the Rodeo season I added music form the Houston Live Stock Show and Rodeo concert line up. You can't rodeo without the proper music.

High School Kid CrossFits

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Super Sunday

I'm not really that excited about the big game this year. I think I am rooting for the Packers. So Go Green Bay! Green Bay 35 Steelers 24.


Mr. K. A. McQueen

Dumb Ass

I was recently diagnosed with arthritis in both of my shoulders. I was also given some fairly strong medicines. One is a pain reliever and the other of course is an anti- inflammatory. I spent many years complaining about my Left shoulder hurting and recently my right one began to hurt as well. A coupe of weeks ago after leaving the gym. I was sitting in front of my house posting on the CFC blog and suddenly my everything started to hurt. Shoulders, knees, elbows and every other joint on my body. It took a couple of minutes before I was able to move. Even after that I continued on as if this shit was gonna just go away. After few more days of pain, I finally let go of my ego and started training smarter. But I still didn't do what I should have done a long time ago. I didn't go to the doctor. For some reason all this time I thought that pushing through the pain meant that I was a true tough guy. In reality I was simply being a true DUMB ASS! So what I'm saying is don't be a Dumb Ass, take care of your body. Peace!

Fashletics: Fashlete of the Month: Sheron Smith

Fashletics: Fashlete of the Month: Sheron Smith: "The Athlete Within If Sheron Smith does not inspire you to conquer your goals in 2011 then I don't know who will. Sheron is a hero (though ..."

Quitting Time

It's almost quitting time at the good old BCRR. My body is hurting from all if them damn burpees. Every day I think I'm losing my mind. I just can't stop trying stuff that I know is gonna hurt. I guess its that Crossfit shit I'm on.


Mr. K. A. McQueen

Bear Creek Rolling Rink

I'm glad that the owner is greedy just like me, because unlike him I need every dime that I make.


Mr. K. A. McQueen

Darlene

20 minutes
As many burpees as possible.

172


Mr. K. A. McQueen

Shoulders pt3

Ok so I have now taken two doses of the good shit, that the doctor gave me. It feels kinda strange to not be in pain. I have been dealing with some form of back, neck, shoulder and or elbow pain, since 1995. I have tried many different medications and none have worked, until today. Hooray new meds!


Mr. K. A. McQueen

My Store(Big Kelly's Place)

I now have my own estore. Take a look and if there is anything that you want me to add let me know. Go shopping!

Weather update

The main event will begin around sunset as temps drop and precipitation increases. Will taper off on Friday.
Harris County is divided in half. The North will receive snow and the South will receive snow/sleet mix.
1-3 inches snow will be general for Harris County
Thursday Max Temps 33
Friday Minimum temps 24
Saturday HARD FREEZE again temps 23

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Shoulders pt 2

I finally got off my butt and made it to the doctor. Maybe we can find out why the left one looks so gross. I just need them fixed, so I can start my New Years commitment.

CFC FEB NEWSLETTER

http://public.iwork.com/document/?a=p210682185&d=CFC_Newsletter_2011Feb.pages

Hooked up

I just hooked up with a friend of mine. Not in the way you are thinking, but in a way that can possibly be life changing for everyone involved. I personally can't lose because it involves my favorite type of people. You guessed it women. I will keep you Posted. Peace!


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Shoulders

I have not been in this much constant pain ever. This shit sucks!



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