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.