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.