Monday 12/22/2008

WOD
CrossFit Firebase, Orlando, FL
AMRAP in 24 min:
20 Air Squats
10 Tuck Jumps
20 KB Swings
10R/10L KB Snatches

No. of Rounds Completed: 9



WOD
CrossFit Evolution, Longwood, FL
"Fran"
21-15-9 reps of:
Thrusters (65#)
Pullups

Time: 4:25

In the Sunshine State

I'm vacationing in Florida right now, which explains the dearth of posts. So far, I've visited Harbor City CrossFit, CrossFit Palm Beach, CrossFit Delray Beach, CrossFit Broward, CrossFit Affliction, and CrossFit Hardcore -- all in 3 days. Looking forward to hitting up the affiliates in Orlando over the next few days. Will update soon!

Monday 10/27/2008

WOD
5 Rounds of:
15 American KB Swings (16 kg)
10 Toes to Bar
10 Wall Ball Shots (14#)
10 Dead Hang Pullups
30 Jumping Lunges
5R/5L KB Slashers (16 kg)

Time: 21:17

WOD
from CrossFit NYC:
For time:
50 Back Squats, 135# (men)/95# (women)
15 laps* Double Overhead Waiter's Walk with Kettlebells, 2x24kg (men)/2x16kg (women)

*Please note that one "lap" is down the length of the gym and back (approx. 20 meters total).

Time: 13:35

***
"The idle man does not know what it is to enjoy rest, for he has not earned it."
- John Lubbock

A couple photos from my Pacific Northwest CrossFit Exploits...

... for the record, I visited a total of ten affiliates in four days and did thirteen different CrossFit workouts in that same length of time, including Fight Gone Bad and Murph (both on the same day, Memorial Day, no less). Talk about a CrossFit road trip - this is the real deal. I'll blog in greater detail about the experience (it was entirely awesome); meanwhile, here are some photos.

Settling for nothing less than the best at my fourth workout of the day, on Wednesday, at Northwest CrossFit.

Swinging the 44-lb at Rainier CrossFit.

Yeah, Michigan! (aka. me, since my name is quite foreign to most people here).

After "Tabata This" with the crew at Agoge Gym.

With trainer Matt as well as Coach Dave Werner of Level 4 CrossFit Seattle (who also happened to be the first ever CrossFit affiliate) - it's an honor to have trained under your supervision, Coach!

Thursday 05/29/2008

WOD
Level 4 CrossFit Seattle - Seattle, WA
Work on Back Squats:
Warm up with several easy sets, build to 70-80% of 1-rep max and do several sets of 5 reps.
Set 1: 45# x 8
Set 2: 95# x 6
Set 3: 135# x 5
Set 4: 155# x 5
Set 5: 165# x 5
Set 6: 165# x 5

WOD
Rainier CrossFit - Puyallup, WA
21-18-15-12 reps of:
Wall Ball (14#)
American KB Swing (20 kg)
Knees to Elbows

WOD
Sumner CrossFit - Sumner, WA
Run 1 mile
followed immediately by consecutive two-minute periods in which you will perform as many reps of each exercise as possible:
Row (calories)
DB Thrusters
Medicine Ball Cleans
Double Unders
Pullups

***
"I will permit no man to narrow and degrade my soul by making me hate him."
- Booker T. Washington

Wednesday 05/28/2008 (aka. Day 3 of CrossFit Whirlwind Madness)

WOD
Level 4 CrossFit Seattle - Seattle, WA
With a partner, perform as many rounds as possible in 15 minutes of:
4 reps of Barbell Bear Complex
*Power Clean/Front Squat/Push Press/Back Squat/Push Press
Rest while your partner is working (and, obviously, work while your partner is resting).

Weight Used: 65#
Rounds Completed: 10

WOD
Agoge Gym - Woodinville, WA
Tabata This:
Pushup
Row (Calories)
Push Press (20# DBs)
Air Squats

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the exercises with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running.

Score (The round with the lowest no. of reps is recorded):
Pushups - 16
Row - 4 (calories)
DB Push Press - 16
Air Squats - 19

WOD
Local's Gym (CrossFit Lynnwood) - Lynnwood, WA
As many rounds as possible in 20 minutes of:
10 Barbell Hang Power Snatch (65#)
5 "Get On It" (DB Burpee/Renegade Row/Squat Clean/Thruster with pair of 25# DBs)
10 Pullups

Total No. of Rounds Completed: 7

WOD
Northwest CrossFit - Seattle, WA
With a 55# BB, perform as many rounds as possible in 20 minutes of:
8 Deadlifts
8 Push Presses
8 Front Squats
8 V-Ups (sans barbell, of course)

Total No. of Rounds Completed: 19

***
"Keep your fears to yourself but share your courage with others."
- Robert Louis Stevenson

Tuesday 05/27/2008

WOD
Level 4 CrossFit Seattle - Seattle, WA
Every minute on the minute for 30 minutes:
4 DB Hang Power Snatches (L) - 30#
4 DB Hang Power Snatches (R) - 30#
8 Pushups
12 Air Squats

WOD
CrossFit Eastside - Redmond, WA
3 Rounds for time:
400 m Run
15 Pullups
20 Back Squats (95#)

WOD
Xplore CrossFit - Seattle, WA
7 Rounds for time:
7 Pullups
7 Thrusters (35 kg)
7 Burpees

WOD
CrossFit Redmond - Redmond, WA
4 Rounds for time:
20 DB Hang Power Snatches (10R/10L) - 30#
10 Pullups
20 Thrusters (45#)
10 Pullups

***
As you might've guessed, I'm trying to hit up as many as the CrossFit affiliates in Seattle (and vicinity) on my four-day trip. Doing pretty good so far - four workouts in a day (which I definitely don't recommend, but hey, someone's gotta do it, right?) Get some, go again!

And I got some honorable mentions here:
Xplore CrossFit - What's the Women's Weight?
Foundation CrossFit - In Your Honor

Gee, thanks guys! It was awesome working out with you! I'll definitely blog more about my visits once I return.