Monday, June 29, 2009

29 Jun 09 - Fran

21-15-9 of

Pull Ups

Loads (M95lbs/F65lbs)

19:41 RX

Thursday, June 25, 2009

25 Jun 09 - ME Shoulder Press

Max Effort Shoulder Press


75-85-90-95 F1/3-90+extra clips F 1/3

Wednesday, June 24, 2009

24 Jun 09 - DL Jumps

21 - 15 - 9

Deadlifts (225/135)
Box Jumps

11:00 RX

Tuesday, June 23, 2009

23 Jun 09 - Pull Sit Unders

3 rounds for time of:

20 Pull Ups
50 Sit Ups
50 Double Unders

51:45 RX

Monday, June 22, 2009

22 Jun 09 - RIP Kazi Bear

Kazi Bear - KIA 19 June 2009 RIP

10,9,8,7,6,5,4,3,2,1 of:

Overhead Squats

Loads (M95lbs/F65lbs)

45:00 75#OHS/95#Thrusters

Thursday, June 18, 2009

18 Jun 09 - Light Thrusters and Pull Ups

5 Rounds For Time of:

5 Thrusters
20 Pull Ups

Loads (M135lbs/F95lbs)

35:15 (115#)

Wednesday, June 17, 2009

17 Jun 09 - Light OHS Suck

Complete 75 Overhead Squats in the least amount of sets as possible. Rest as long as needed in between sets. CFOS record is one set (Treefrog).

Loads (M65lbs/F35lbs)

3 sets - 25/25/25 45#

Tuesday, June 16, 2009

16 Jun 09 - 4 Rounds of Deads and Doubles

4 Rounds for Time of:

30 Deadlifts (M185lbs/F135lbs)
50 Double Unders

41:23 135#

Monday, June 15, 2009

15 Jun 09 - AMRAP 3/6/9

As Many Rounds as Possible in 20 Minutes of:

3 Hang Power Cleans
6 Front Squats
9 Push Press/Jerks

Loads (M95lbs/F55lbs)

8 Rounds RX

Thursday, June 11, 2009

11 Jun 09 - ME Power Cleans

Max Effort Power Clean



Wednesday, June 10, 2009

10 Jun 09 - Where's the Cardio

3 Rounds for Time of:

Run 800m
25 Burpees
25 Box Jumps

33:05 RX

Tuesday, June 9, 2009

09 Jun 09 - Pull Up Double Unders

10 rounds for time of:

10 Pull Ups
20 Double Unders

RX 52:50

Friday, June 5, 2009

05 Jun 09 - 30 Deads

30 Deadlifts for time.

Loads (M225lbs/F155lbs)

1:41 (185lbs)

Wednesday, June 3, 2009

03 Jun 09 - Fran

21-15-9 of:

Thrusters (M95lbs/F65lbs)
Pull Ups

12:07 (65/bands)

Tuesday, June 2, 2009

02 Jun 09 - AMRAP Pushpress/Sit Ups/Burpees

AMRAP in 20 minutes of:

10 Push Press (M95lbs/F65lbs)
20 Froggy Sit Ups
10 Burpees

7 + PP + 3 Situps (65#)

Monday, June 1, 2009

01 Jun 09 - RSR

Run 400m
100 Squats
Run 400m
75 Squats
Run 400m
50 Squats
Run 400m
25 Squats


Friday, May 29, 2009

29 May 09 - Angie

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Way too long!!!

Thursday, May 28, 2009

28 May 09 - Karen

150 Wall Ball Shots For Time.


Thursday, May 21, 2009

21 May 09 - No More Legs

21-15-9 of:

Ring Dips
Push Ups

19:45 (blue/green band)

Wednesday, May 20, 2009

20 May 09 - Big Sexy's Pain Enabler

5 Rounds for time of:

Run 400m
50 Squats
25 Box Jumps


Friday, May 15, 2009

15 May 09 - Smoking Shoulders

5 Rounds for Time of:

5 Shoulder Presses
10 Push Presses
15 Push Jerks

Loads (M95lbs/F55lbs)

30:23 65#

Tuesday, May 12, 2009

12 May 09 - ME Squat Cleans

"Squat Clean"



Monday, May 11, 2009

11 May 09 - Doug Z - Warriors Never Die

Four rounds for time of:

25 x Jumping Pull Ups
25 x Walking Lunges
25 x Knees to Elbows
25 x Wall Ball Shots (M20lbs/F14lbs)
25 x Push Press@ 45 lbs
25 x Dumbbell Swings (M40lbs, F20lbs)
25 x Burpees


Saturday, May 9, 2009

09 May 09 - Suckage on Saturday

For Time:

400M Run
50 Squats
400M Run holding weight overhead (35/25)
25 Burpees
400M Run
50 Squats
400M Run holding weight overhead (35/25)
25 Burpees


Wednesday, May 6, 2009

06 May 09 - Front Squats & Burpees

5 Rounds for Time

10 Front Squats (M95lbs/F65lbs)
20 Burpees


Tuesday, May 5, 2009

05 May 09 - Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 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.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Score: 260

Monday, May 4, 2009

04 May 09 - Grace


30 Clean and Jerks for time.

Loads (M135lbs/F85lbs)

3:31 @ 95 Lbs

It was fun to rip through this one, like I was a bad ass, too bad I had to do it 40 Lbs light to pull it off. Although my form felt really strong especially since I did the first 15 unbroken with a nice rhythm.

Wednesday, April 29, 2009

29 Apr 09 - SDHP Suck

21-15-9 of:

Sumo Deadlift High Pull (M95lbs/F65lbs)
Pull Ups

10:45 rx

Oye! This mirror image Fran was a beast. My wrists and forearms were shot.
Makes me want to re-think making any serious attempts a Fran for a while yet...

Tuesday, April 28, 2009

28 Apr 09 - ME Deadlift



WU: 10x135, 5X185, 205-215-235-245-255-265PR!!

I am really happy with this pull. I think I have 285 in me, with a little less warm up and starting with heavier weights.

All in all, not bad for a buttercup

Monday, April 27, 2009

27 Apr 09 - Burpee Double Unders

50-40-30-20-10 of:

Double Unders

Oye! This one got in your head. Although by the time you got to the 20s it went quickly.

I am proud to say that I did it just fast enough that Kris couldn't do it in half the time (***shakes head in shame***)

Freaking doubles!

Friday, April 24, 2009

24 Apr 09 - Mid Atlantic Quals rip off

For time:
Run 400M
21 OHS (95/65)
21 Burpees
Run 400M
15 OHS
15 Burpees
Run 400M
9 Burpees

17:14 @ 55lbs

This one is up there in my top 5 favorite workouts, even with the runs. Actually I wore my I heart running shirt as a joke, but the runs were a hell of a lot easier and faster than normal, so I may have to break out the shirt more often.

I could have gone heavier, but it sure was nice to just power through a workout at full speed, and not struggle so much with getting the weight off the ground. In fact I was able to power snatch the load every time, which saved a hell of a lot of time over clean/push-press to the back/regrip/push-press

Thursday, April 23, 2009

23 Apr 09 - ME Snatch



*These are all full squat snatches. If you catch in a power snatch, it will be a failed rep.

We didn't really follow the rep scheme, we just mess around with them.

My best for the day was 70 Lbs

Wednesday, April 22, 2009

22 Apr 09 - BW Deads and Doubles

"Deadlift Double Unders"

For Time:

Bodyweight Deadlift, 30 reps
100 Double Unders

BW 190 - 11:35 @ 185

I should have gone 195 as I think that is closer to my body weight now-a-days. My deadlifts weren't horrendous... hopefully I'll be able to tighten up my form and get it more consistent.

Freaking double unders!

Tuesday, April 21, 2009

21 Apr 09 - Nicole

As many rounds as possible in 20 minutes of:

Run 400 Meters
Max Rep Pull-ups

10/5/6/7/5 + run in 20:25

I guess it was OK for my first go at Nicole, I doubt she was impressed.... I never was very interesting on first dates :)

Monday, April 20, 2009

20 Apr 09 - Pausing Front Squats

"Pausing Front Squats"

Pause at the bottom of each rep for 2-3 seconds.

95-105-115-125-135-185 (PR)

I am very excited about my 10 Lbs PR on the front squats, particularly since it was a triplet and with the pause at the bottom removing in chance of using bounce out of the hole.

On the last set of three, was the first I've ever really felt my hamstrings drive me out of the hole... I think that this means it was the first time I done ME squats properly :)

On top of that I power cleaned all the way through to my second to last attempt, which means I have a new PR of 135 on the clean!

It was a good day....

Friday, April 17, 2009

17 Apr 09 - Shoulder Press

"Shoulder Press"



Thursday, April 16, 2009

16 Apr 09 - Benchless Lynn

Five rounds for max reps of:
Push ups

20/8 - 15/9 - 10/8 - 10/7 - 8/6

Wednesday, April 15, 2009

15 Apr 09 - Athlete's Choice

150 Burpees
400m Walking Lunges


I renamed this one Walking Wet T-shirt Contest, since Gabe decided to remove the choice and make everyone in the PM group do the the rain...

It sucked immensely, but I'm glad I did it. And like Amber said, "think of how great your asses will look after this."

Monday, April 6, 2009

06 Apr 09 - 1 Bar, 95/65lbs

Load a bar with M95lbs/F65lbs, then complete
10-9-8-7-6-5-4-3-2-1 of:

Power Snatches

14:43 75#/35#

Since today was my first experience with the snatch (insert ubiquitous CF snatch joke here) I went light and tried to get the movement down so I wont have to relearn it over and over in the future

Friday, April 3, 2009

03 Apr 09 - Front Up Under


Front Squat (M: 65 F: 35)
Sit Ups
Double Unders

13:40 45#/3X singles

This one may be my new favorite, once I get doubles that is.

I was really pushing hard to keep up with Blake on this one, but in the end he just edged me out...

Wednesday, April 1, 2009

01 Apr 09 - Squat Drop and Jump


Overhead Squats (M: 75 F: 45)
Double Unders

13:40 45#/3X singles

Tuesday, March 31, 2009

31 Mar 09 - Dead Leg Runs

Four rounds for time of:

15 Deadlifts (225M/155F)
400m Run

27:43 165#

Oye! I thought my DL form was way more dialed in that it apparently was. I'm really struggling with keeping my shins vertical and maintaining proper back angle and tension. Also on the downward part of the movement I keep forgetting to push the hips back first which is resulting in banged up knees.

My back was really struggling with the measly 165#, ah well.... at least HBS and Cherie were doing great so it meant that Amber could have more time to correct me.

Monday, March 30, 2009

30 Mar 09 - Body Weight Fundamentals

Complete all 5 rounds for time of:

Pull-up/push-up/ squats
• 25-15-5
• 20-15-10
• 15-15-15
• 10-15-20
• 5-15-25

28:12 Rx'd

75 Freakin' kips!!!! I am really excited I pulled this off. Sure my time was slow, and my pushups were too saggy, but I hit my goal of 5 linked kips 1 week ahead of time, did 60 more pull-ups, and did other work on top of it.

I think I've hit on a new trick for my air squats too. My biggest form break down on my squat are my knees tendency to cave or wobble in and out while I run through the ROM. My new trick is to squat with hands together and elbow out setting a width gauge for my knees. That helps me have a tactile correction on each rep if I'm caving and also helps me focus on where my knees are at various points in the ROM.

I also just realized that very soon I will be able to make a serious go at Fran (the holy grail benchmark WOD, even if it is over-hyped a bit). I think once I can link 10, Fran will start to be a truely valid benchmark for my capacity.

Friday, March 27, 2009

27 Mar 09 - Karen

150 Wall Ball Shots


Man wall balls kick my ass every time. Particularly in large volumes. My form was ok for the first 50 or so, but after that, I had wobbly knees all over the place...

Freakin Karen :(

Thursday, March 26, 2009

26 Mar 09 - Push and Burp


Push Press (M:95, F: 55)
Push Jerk (M: 95, F: 55)

14:42 (65#)

This one whooped me. Which is a bit sad considering how much I had to drop down from the RX'd weight. Ah well, this frustration will turn to progress someday (I hope).

Tuesday, March 24, 2009

24 Mar 09 - Clean and Jerk Revisited


Clean must be full squat clean.


The small group meant that I could really shape up my form. 125 is a new PR for both the clean and the jerk, but only by 5 lbs on the clean.

Monday, March 23, 2009

23 Mar 09 - Overhead Squats



I feel ok with this, of course those numbers are too small but thats just where I'm at right now.

It was really great to have He-Man Stew there to help motivate as well as watch and correct my form.

Friday, March 20, 2009

20 Mar 09 - Ball Slamming Burpee TapouT

Boys get 20lb Slamball, girls get 15lb Slamball.

1 Slamball, 1 Burpee the pass the ball until everyone goes
2 Slamball, 2 Burpees
3 Slamball, 3 Burpees
You will go until there is one person left. This WOD is all about mental toughness and the willingness to force yourself not to quit.

I was knocked out in the 13th round by the guy that got 2nd place. His burpees were lightning fast and it was all I could do to hold him off for as long as I did. I could have done more slams and burpees, but I couldn't do the burpees fast enough to stay in

Wednesday, March 18, 2009

18 Mar 09 - 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.

Post total reps from all 32 intervals to comments.


I am happy to announce that I pulled off 3 linked kips in the first of 8 pull up rounds!

I am pretty happy about what I was able to do today. I could have gotten a higher score but I only did straight RX-ed kips on my pull ups, so after round 3 it was zeros across the board. The other limiting factor was my push ups. With as much should strength that I've gained since starting CrossFit its amazing how weak I still am.
Stew did teach me about his close arm push ups as opposed to my scarecrow form. He explained they are more efficient because you can recruit more muscle groups. I'm going to use those when ever I can, although as I tired my elbows got wider and wider.

The picture is from a couple workouts back, but you can see Stew's form next to mine.

Monday, March 16, 2009

16 Mar 09 - Pre-Pady's Day Penance

5 rounds for time:

15 push jerk (M95/F55)
25 Double Unders

22:23 3X singles for DU/95# for first round, 75# for 2-5

It sucked dropping down weight from the RX, but the 95-ers were just way too ugly.
My singles seem to be getting much better, given the lack of yelling I've been receiving from Amber :)

....the push jerks are a whole other matter however.

Saturday, March 14, 2009

14 Mar 09 Ay Curumba Suckage en Sabado

5 rounds for time of:

Run 400 m
15 Front Squats

Loads are M95/F65


I came in last on this one, and should have been able to push more. It was really a mental battle (that I lost every time)to get past 10 squats unbroken.

Friday, March 13, 2009

13 Mar 09 - 5K

Run 5K


my first split was 16:45, so my second was 17:50

This was the first time I did this run completely unbroken. It wasn't a fast time, but it was 7 to 10 minuets faster than I was able to pull off 3 months ago, so thats saying something.

Wednesday, March 11, 2009

11 Mar 09 - Cheese

5 rounds for time:

Run 400m
25 Burpees


It was rough, particularly with the form of my burpees being watched by several pairs of attentive eyes.... but thats why I keep going. Who wants to do something that is easy and requires little work?

Friday, March 6, 2009

Burpee Happy Hour

150 Burpees for time.

Incentive - Do 50 in a row with no rest and you are done. Break in the first 50, you do all 150. You put out, you get rewarded. If you can't get 50 in a row, take an extra 100 to practice.


Well I'm all conflicted about this one. So my plan all day was to go 100% for the first 50 (I was confident that I could get them all without stopping), and then take it down a few notches and finish out the rest for good measure.

Gabe says go... I am going as fast as I can....Gabe correcting some weak form (I wasn't getting my chest to the deck for a few, I was hitting my stomach and coming back up).

...and then I get to 50: 1:57 or something like that... thats a bit too fast not to be suspicious and Gabe absolutely doesn't believe it. Whatever Gabe says goes so it doesn't count but I really don't feel like I miscounted. I'm not saying I didn't, but it bothers me that I dont have that nagging feeling that "yeah I might have skipped the 40s" or something like that.

I just really dont want to be one of those guys that has a reputation for shorting reps.... I hope this incident doesn't put that in any of the trainers minds

Wednesday, March 4, 2009

4 Mar 09 - Clean and Thrust - WTF?

Technically this WOD is supposed to be Heavy Thrusters. But since we are cheapskates and do not have racks, you have to clean the load before you thrust it, hence:

"Clean and Thruster"


- 85,105,125(F on 3),105 (F on both),105,125

Heavy days are always so anti-climatic for me....

66% of body weight is terrible I suppose, but I didn't walk away stoked either.

At least I got that last 125.

Monday, March 2, 2009

Snowed Out

3 rounds for time of:

10 Burpees
20 Sit Ups
30 Squats
20 Sit Ups
10 Burpees

Rest exactly 3 minutes between each round.


I am really proud of this time. My burpees were pretty floppy but I certainly had the intensity thing down.

I was really surprised how hard the sit-ups were.

Anyway I'm psyched, I even had a celebratory beer :)

Friday, February 27, 2009

Burpee Unders

5 Rounds For Time:

50 Double Unders
25 Burpees

14:11 subbing tuck jumps and knee burpees

I went as hard as I could, in fact I ripped out the first 50 tuck jumps in less than 50 seconds. I'm feeling pretty good about what I threw down.

I really need to figure out those double unders though, the tuck jumps wont cut it for much longer.

Wednesday, February 25, 2009

Return of the Pull-Up

Time to get back to those bars.
We will start with some kipping work to review and practice and then......

With a continuous running clock: 1 pull-up in the first minute, 2 pull-ups the second minute, 3 pull-ups in the third minute.....until you cannot complete the number of pull-ups in that minute.

1, 2, 3, 4, 5, 6, 7, 8 + 7 (all jumping kips except the first one which was strict)

I got my first callous tear, check that one of the list :)

Saturday, February 21, 2009

Saturday Suckage - No Name Leg Beat Down

Run 400m
50 Burpees
Run 400m
50 Squats
Run 400m
50 Hang Squat Cleans 95 lbs
Run 400m
50 Thrusters


I was feeling great until I got to the damn hang squat cleans....
They slowed me down so much, its not even funny.

All and all I'm pretty happy with it.

It did mean that I had to take Monday off due to a case of the squeaky-dont-want-to-stand-up knees....

Friday, February 20, 2009

Tabata Things That Jump

20 Seconds Work, 10 Seconds Rest for 8 Intervals of:

Box Jumps
Jumping Ring Pull Ups
Tuck Jumps

Score is sum of lowest number for each movement.

Score: 26

Well I would have been much happier with 28, and I would have been much happier not ending on those wicked high box jumps. Definitely a lung burner...

Wednesday, February 18, 2009

Sumo's Welcome Back Party

21-15-9 of:

Sumo Deadlift High Pull
Push Press

Loads (M95lbs, F65lbs)

11:56 as RX-ed

My Sumos were not a big deal, but was really throwing all I had at the push presses.

I need to learn how to drop the weight to my chest and absorb the force. I'm wasting a ton of power on lowering the bar.

I was excited about this one, but it smacked me around more than it should have.

Monday, February 16, 2009

Wall Ball Double Under Dancing

5 Rounds for Time:

25 Wall Ball Shots (M20lbs/F14lbs)
25 Double Unders


I subbed tuck jumps for doubles (Amber said that I work harder at tucks than I do at the end of failed attempts of doubles).

It wasn't a terrible time, but it wasn't great. I would have been much happier in the 15:00 range.

My wall balls felt a lot better, a lot less twisting and I was sinking with the catch much better and getting a bounce out of the bottom.

Saturday, February 14, 2009

Games With Burpees and Squats

Games With Burpees from Crossfit One Spirit on Vimeo.

Dodgeball to 200 Burpees
Kb Bowling to 50 Burpees
3 Point Inverted Box Jump Shots to 100 Squats

Not much to say about this one, my team won 2 out of the 3 events. It was a good time and I think the three guy I brought along had a good time too.

Wednesday, February 11, 2009

Squat Clean Break Down

As Many Rounds As Possible In 20 Minutes of:
15 Deadlifts
10 Hang Power Cleans
5 Front Squats

Loads (M95lbs, F65lbs)

5 rounds

Well this rockin piece of programming rocked me, but I loved it.

The hang power cleans were my downfall. I just didn't have the technique or the athleticism to make up for the fact that I wasn't strong enough to muscle it up. I think I did 20 or so extra dead lifts because of failed attempts on those cleans. Most embarrassing was that while trying to keep the bar path vertical as I tired, I had several attempts in which my gut got in the way of the bar and made me lose my grip....

Overall I feel pretty good about my work tonight, I just hope I can build some grip strength and technique for next time...


Monday, February 9, 2009

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Sub Good Mornings (M45lbs, F35lbs))
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


This was another soul crusher. I was only 33 seconds away from meeting my goal, but my time should have been a hell of a lot better. Way too much resting.....

I dont know I just didn't have it tonight, I even got a verbal take down by Gabe...

I really need the double unders, I guess its back to the Buddy Lee videos for me.

Friday, February 6, 2009

Pulling Dead Weight

3 Rounds of:

4 Weighted Rope Pull (M135lbs/F95lbs) *Feet must stay set*
25 Squat Box Jumps
25 Ball Slams (M20lbs/F15lbs)
Rest 3 minutes

No clock tomorrow kids. This is a fun WOD until the person behind you catches up to you. Lets show some pride and not let that happen.

I was second to last in the order with Amber (the trainer) following me. I had a slight advantage in that Gabe had to unclip the 135 and reclip with 95 before Amber could start the rope pull. However even with the small advantage, I put out as hard as I could the first two rounds and caught the guy in front of me both times. There was a punishment for being caught during your ball slams - you had to jump up to a ball 10 pounds heavier and had to do a set of 10 burpees after the WOD for each time you were caught.
I could have gone harder in the third round, but chose to hold not drive as hard....

I felt great after this one. It was more a game than anything, but a hell of a lot of fun.

Also I've been studying the deadlift, watching all the videos on the main site, and taking notes about all the cues.

I had Gabe and Amber watch a couple quick light ones going through the progression I had wrote down and they said they were solid. So hopefully I'll have good news to report next time we DL heavy.

I'm gonna miss Saturday's WOD to spend so time with my wife, hopefully the extra day of rest will translate in to extra intensity on Monday.


Wednesday, February 4, 2009

Dead Swings Under Revisited

Deadlifts (M185lbs/F135lbs)
KB Swings (M55lbs/F36lbs)
Double Unders

10:20 with a 185 DL and 36 KB

I killed my time from last time we did Dead Swing Under by 5:32. It's somewhat amazing to me that I was able to improve that much in just a short amount of time, particularly because the first time I subbed tuck jumps for double-unders (tuck jumps are far faster than repeated failed attempts at doubles).

However, my form was still terrible on all the movements. My dead lifts were way too much back, and not enough leg, my hip aren't nearly as explosive as they need to be on the swings, and I still haven't got one damn double under.

I need to just keep drilling my form until I get them to look like Sven's. Man that guy killed it tonight.

Tuesday, February 3, 2009

Max Front Squats

Front Squat



At 92% of my body weight, I suppose 175 is not too bad for my first 1RMax front squat. I would have been much happier if I would have hit body weight, or at least had to have bailed at least once. Its amazing to me how emotion laden CF is. A good performance can keep me amped through my rest day, but a disappointing performance will drive me nuts for days.

Saturday, January 31, 2009

Suckage on Saturday: "Shriveled Nuts" (27 degrees/18 with wind chill)

Run 400m
25 Burpees
Run 400m
25 KB Swings
Run 400m
25 Wall Ball Shots
Run 400m
25 Hang Squat Cleans (M65lbs/F35lbs)
Run 400m
25 Burpees

26:18 with 55 Lbs (could have done the RX-ed weight, but all the 45 lbs bars were gone by the time I got to the stack)

I felt decent about today's performance. I should have sprinted out the last 100 meters of the last 400, but other than that, I was putting out. I'm feeling much better about the hang squat cleans, just have to remember to get those elbows out a little further and a little faster.

Friday, January 30, 2009

30 Second Common Denominator

Max squats in 2 minutes
30 sec rest
Max pushups in 2 minutes
30 sec rest
Max squats in 1.5 minutes
30 sec rest
Max pushups in 1.5 minutes
30 sec rest
Max squats in 1 minutes
30 sec rest
Max pushups in 1 minutes
30 sec rest
Max squats in .5 minutes
30 sec rest
Max pushups in .5 minutes

Squats 65 52 30 19 (166 total)
PUs 44 29 15 13 (101 total)

Man this was a brutal 10 minutes of work. The squats weren't too bad, but man my shoulders were pissed about all those push ups. I could have gone harder on the squats, and I should have, but I definately couldn't go any harder with the push ups (and they weren't even strict, they were mostly pancake).

Anyway sounds like Gabe has another hour long torture session planned for tomorrow, he hinted at hang squat cleans, SDHPs, and push jerks. He also made it clear that wasn't all...

Wednesday, January 28, 2009


80 Squats, 40 Kb Swing, 20 Burpees
64 Squats, 32 Kb Swing, 16 Burpees
48 Squats, 24 Kb Swing, 12 Burpees
32 Squats, 16 Kb Swings, 8 Burpees
24 Squats, 12 Kb Swings, 6 Burpees
16 Squats, 8 Kb Swings, 3 Burpees

38:27 with a 12K KB

I just didn't have enough fight in me today. My KB swings were ugly as hell. I didn't get any decent ones until the last round. I don't know what it is, sometimes the KB swings are no problem and other times they just suck out all my life force. I just want to move on from this one....

Monday, January 26, 2009

Smokin Shoulders Revisited

You guys bitched about it so much the first time that its back.

5 rounds for time of;

5 Shoulder Presses
10 Push Presses
15 Push Jerks

Loads M95lbs, F55lbs

20:04 (55-lbs)

OK-ish time. I was definitely at my max load though. My shoulders, traps, and tris are still aching. I feel like I pushed hard, but cant wait until I can get more weight up

Saturday, January 24, 2009

Burpee Breakfast

50 Burpee Box Jumps
50 KB Swings (M55/F36)
50 Walking Lunges
50 Push Presses (M65, F35)
50 Squats
50 Push Ups
50 SDHP (M65/F55)
50 Wall Ball Shots
50 Burpees

53:26 as RXed!!!

I was stoked about this one. I was the slowest by a mile, but I did it at full weight and this one was no joke. I was in a heat with Cherie, and once again she proved why she is one of the CF-ers I want to be when I grow up with a 34:13

Friday, January 23, 2009


10 Thrusters (M135-lb/F95-lb)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

17:15 w/65-lbs

I went too light on the weight. I had so much left over and was so frustrated with having to fail 120 times on the double unders, that I did it again alongside Chris G subbing in tucks. My second one was 13 mins or so. Once I get those doubles nailed this will be one I will look forward to.

Wednesday, January 21, 2009

OHS for sets


In the least number of sets, complete 75 reps of Overhead Squats.
Loads are 65lbs for boys and 35lbs for girls.

2 sets w/PVC (101-15 = 116)

I read all about the OHS all day, and was stoked to get at them. I only used PVC in the hopes that I could nail solid form. The next day I was introduced to my new favorite sore spot.... my ribs!

Tuesday, January 20, 2009

AMRAP Pushies and Cleans

As Many Rounds as Possible in 20 Minutes

10 Easy Button Push Ups
10 Med Ball Squat Cleans

9 rounds
with some ugly ass push ups and horrendous Squat Cleans. Again that squat clean movement is hard to wrap my brain around.

Saturday, January 17, 2009

Suckage on Saturday - Rodeo Hopping (in honor of Wheezy)


Wall Ball Shots
KB Swings
Broad Jumps (Jumps are 160ft for every set)

16:23 (14lb wb and 16kg kb)

I felt OK about the weight, and posted a decent time. My form on the swings was way better. No more back-ache.

Friday, January 16, 2009

2 Minute Defense

For Time

5 Rounds of

1 Power Clean
3 Hang Squat Cleans
2 Push Jerks
Sprint 160ft

After 5 rounds, rest two minutes and repeat.
Loads Males:135lbs, Females:75lbs

14:34 at 55 LBS

This one killed me because I couldn't get my body to move the way my brain said to, but then again all three movements were new to me

Wednesday, January 14, 2009

Burpees Up/Squats Down

1 Burpee /20 squats
2 Burpees/19 squats
3 Burpees/18 squats
4 Burpees/17 squats
18 Burpees/3 squats
19 Burpees/2 squats
20 Burpees/1 squat

Burpees will be Easy Button Style. Crease of the hip must be below the top of the knee on the squats.

as RX-ed 39:07

I pushed hard with the simple goal of not being the last guy on the ground, and it worked.... I wasn't.

Monday, January 12, 2009

Dead Swing Under

21-15-9 of

Deadlift (M185lbs/F115lbs)
KB Swings (M55lbs,F115lbs)
Double Unders

Subbed tuck jumps for DUs 15:52 it looks like full weight in the picture but I dont remember

This one crushed my soul. Not sure why it just messed me up mentally for the next couple days. My shitty form on my kettlebells also meant that it felt like someone had been beating my back with a 2X4 all night as I slept.

Saturday, January 10, 2009

Body Movin

3 rounds for time of:

160ft Bear Crawls
160ft Walking Lunges
160ft Flying Burpees

3 Rounds as RXed 28:45

My quads were still wobbly from the thrusters the night before, so this one was all kinds of pain at the end. I had good support and I finished what was on the board.

Friday, January 9, 2009


In twelve minutes, get as far along as possible with this progression:


1 Thruster, 1 Burpee
2 Thruster, 2 Burpees
3 Thruster, 3 Burpees

At the twelve minute mark, take a 5 minute rest. Total you got up to to is your benchmark. Work your way back down. Now you are on the clock.

I think my time on the way back down was 11:16 or so with 45 LBS thrusters

My first WOD!

Greatest feeling I'd had in a long time. My thrusters were ugly and my burpees were worse but CF was all that I had hoped it would be.