Tuesday 01/06/2009

WOD
25 Wall Balls (14#)
25 Situps
10 Ring Dips (assisted with red band)
20 Knees to Elbows
30 Box Jumps
40 KB Swings (16 kg)
50 Wall Ball Situps (14#)
40 KB Swings
30 Box Jumps
20 Knees to Elbows
10 Ring Dips
25 Situps
25 Wall Balls

WOD: NavySEALs.com CF WOD
“Linda”

For time:
10.9.8.7.6.5.4.3.2.1
Deadlift 1.5x bodyweight -- used 135#
Bench 1x bodyweight -- subbed Push Press (105#)
Clean .75x bodyweight -- used 105#

Note: The clean is from the floor each time. In case there is any confusion, you must complete 10 deadlifts, 10 bench press, 10 cleans then move on to 9,9,9, and down the ladder.

Time: 25:28

***
Random Fact of the Day:
Over the course of American history, more of the consumed saturated fat has been from peanuts than any other source.

Thursday 12/04/2008

WOD
10 Pullups
20 Overhead Barbell Walking Lunges
30 Barbell Back Squats
40 Pushups
50 Barbell Push Presses
40 Pushups
30 Barbell Back Squats
20 Overhead Barbell Walking Lunges
10 Pullups

Time: 12:01

WOD
Mod "Linda" @ BW 125#
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Shoulder Press (65#)
Power Clean (95#)
Deadlift (185#)

Time: 24:03

***
"You can see a lot by just looking."
- Yogi Berra

Wednesday 12/03/2008

WOD
Every minute on the minute for 20 minutes:
4 Barbell "Burpees" (135#)
4 V-Ups

Kicked it up to 5/5 for the last 5 sets.

True to my word, I had to do "Man-Fran" today... And I was pleased as hell with my time, since my initial goal was to finish under 10 minutes!

WOD
From CrossFit Main Site:
"Fran"
21-15-9 reps of:
Thrusters (95#)
Pullups

Time: 8:40

WOD: Starting Strength
Week 1, Day 2 (Workout B)
Squat
1 x 5 @ 45#
1 x 5 @ 65#
1 x 5 @ 95#
1 x 5 @ 105#
3 x 5 @ 125#

Press
2 x 5 @ 45#
1 x 5 @ 50#
3 x 5 @ 55#

Power Clean
2 x 5 @ 45#
5 x 3 @ 65#

Pullups; 3 sets to failure
1: 10
2: 9
3: 8

***
"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so."
- Douglas Adams

Wednesday 11/26/2008

WOD
From CrossFit Main Site:

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
"Mr. Joshua"
5 Rounds of:
400 m Run
30 GHD Situps
15 250# Deadlifts (I used 185#)

Time: 31:09

WOD: Revolution
25-minute Spin, followed by -
AMRAP in 20 minutes:
20 Box Jumps (24")
15 Box Dips
12 Elevated Pushups (20")

***
"Respect your fellow human being, treat them fairly, disagree with them honestly, enjoy their friendship, explore your thoughts about one another candidly, work together for a common goal and help one another achieve it."
- Bill Bradley

Thursday 11/20/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Standing Russian Barbell Twist
American KB Swing (24 kg)
1-Arm Ring Row (R)
1-Arm Ring Row (L)

WOD: Charge
10-9-8-7-6-5-4-3-2-1 reps of:
Double KB Front Squat (30#)
Double KB Push Press
Perform 15 Double KB Walking Lunge Steps between rounds.

Patty and I were so geeked about our new Rogue Hi-Temp bumpers and Pendlay weightlifting bars (which just arrived today) that we put them to task immediately with the following workout:

WOD
"Diane"
21-15-9 reps of:
Deadlift (185#)
Handstand Pushup

Time: 8:42

I mistook the women's Rx'd weight for this workout as being 185# -- it should have been 155#! Oh well. It's a good thing, right?

Finished the day off coaching the kids' sports performance training class. I count myself lucky to have the opportunity to work with these kids, because I learn so much from them, and how to be a better trainer. Patty and I have been marveling at the rapid progress that they've made since they first stepped into Joust. Today I had the privilege of working closely with two of the most motivated kids -- we taught them deadlifts, a much-maligned strength move in school-level athletics due to the perceived risks (hogwash, of course), and capped the session with a kettlebell workout and some good ol' ball toss situps. These kids are go-getters, and not afraid to knuckle down and gut it out for a spot on the starting lineup. Seeing the fire in their eyes caused old memories to resurface -- having stood in their place myself in the not-so-distant-past, I'm committed to doing what I can to see these kids' dreams through to fruition.

***
"My spelling is Wobbly. It's good spelling but it Wobbles, and the letters get in the wrong places."
- A.A. Milne

Wednesday 11/19/2008

I'm entering into my second week of the no refined sugars/no processed carbs challenge. Energy levels have definitely shot up, though they've probably been tempered a little by the late nights over the last few days. That said, going to bed early is probably another resolution I ought to make (though at the rate that work is piling up, it might be a difficult one to stick to).

I've also started another blog for the purposes of tracking my diet/nutrition, recounting the challenges I face when it comes to making (and sticking to) proper dietary choices, and discussing issues related to the realm of food and nutrition. It's aptly titled "Getting off the Crack", which is definitely something that I hope to achieve.

WOD
Tabata: 00:20 on, 00:10 off
DB Full Squat Clean
DB Push Press
DB Front Squat
DB Burpee
DB Renegade Row

Finish 8 rounds of each exercise before moving on to the next.

WOD
30 Muscle-Ups (start in kneeling position)

Still struggling with the transition on the muscle-up. It frustrates me as I definitely have more than adequate strength to perform more than the recommended number of full ROM ring dips and ring pullups, but somehow the combination of the false grip and the dive-through during the transition muddles me up terribly. I learnt an awesome MU progression at the gymnastics cert with Coach Tucker last month, and am working it as hard as I can.

WOD
From CrossFit.com:
"Nicole"
400 m Run*
Max reps Pullups
AMRAP in 20 minutes

*Substituted the run with a 500 m row or 400 jump rope turns.

***
Day 2 of the 100 Pushups for 50 Days Challenge!

"The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins."
- Bob Moawad

Monday 11/17/2008

In an attempt to prevent this blog from stagnating further, here goes...

WOD
10 Rounds for Time:
3 DB Man-makers (30#)
6 Overhead Squats (95#)

Time: 21:36

WOD
"The Chief"

Max rounds in 3 minutes of:
3 Power Cleans (95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Full rounds completed: 5,4,4,4,5

I was in Cincinnati, OH this past weekend for the American Kettlebell Club Coach certification. I returned last night with a set of 7 kettlebells to add to my collection, as well as plenty of newfound knowledge regarding kettlebell lifting as a sport. My experience at the cert is worthy of a review, and I'll post that up soon.

So far, it's Day 5 of the No Sugar/No Grains challenge for me, and it's going amazingly well. I've managed to stay away from the crack so far and I'm really proud of myself.

Oh, and it's been a year since the day...

I've forgiven, but it's difficult to forget. I don't think I ever will.

***
"As soon as forever is through, I'll be over you."
- Toto

Saturday 11/01/2008

This is what I look like if I don't get my CrossFit fix:


This picture cracks me up so bad every time I look at it. I pulled it off a random funny-picture website a while back -- I'm afraid I can't remember where. Love it!

WOD
10 rounds of 5 reps each:
Thrusters (65#)
American KB Swings (20 kg)
Ring Dips

WOD: Charge
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Scores from "Barbara"
***
"I couldn't wait for success, so I went ahead without it."
- Jonathan Winters

Sunday 10/26/2008

WOD
"Elizabeth"
21-15-9 reps of:
Full Squat Cleans (95#)
Ring Dips

Time: 7:42

***
"Enjoy the little things, for one day you may look back and realize they were the big things."
- Robert Brault

Thursday 10/23/2008

WOD
"Filthy Fifty"
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Pushups
50 Back extensions
50 Wall ball shots
50 Burpees (with clap overhead)
50 Double unders

Time: 25:55

WOD
15 rounds of 7 reps each:
Med Ball Cleans (14#)
Pushups

Time: 9:32

WOD
"The Fluffy Cloud Dance" (a.k.a. "The Super Renegade Pistol Party")

As Many Rounds as You Can in 20 minutes of:
Squat
Pistol Right Leg
Squat
Pistol Left Leg
Pushup
Renegade Row Right Arm
Pushup
Renegade Row Left Arm
7 Superman Back Extensions

The pushups and renegade rows are done with the hands on kettlebells. Men should use 24kg and women 16kg. Smaller KBs are less stable, so if you can't row 16kg, then do the pushups with hands on the floor and pick up the KB each time you row. Squats and pistols can be done with or without holding one of the kettlebells. The supermans are done with the belly on the floor and the arms reaching forward alongside the ears and the legs and feet are squeezed together and do not come apart. Lift the entire chest and the legs off the floor.

Total Rounds Completed: 43

***
"Reality is merely an illusion, albeit a very persistent one."
- Albert Einstein

Saturday 10/18/2008

WOD
"Chelsea"
Every minute on the minute for 30 minutes, perform:
5 Pullups
10 Pushups
15 Squats

***
"Don't aim for success if you want it; just do what you love and believe in, and it will come naturally."
- David Frost

Monday 10/13/2008

WOD: Revolution
25-minute Spin, followed by -
With a 30# DB, perform 21-15-9 reps of:
1-Arm DB Overhead Swing (R, then L)
1-Arm DB Push Press
1-Arm DB Overhead Squat

Time: 10:00 (and three-hundredths of a second -- yes, Patty's that precise)

WOD
"Helen"
3 Rounds of:
400 m Run
21 American KB Swings (1 pood)
12 Pullups

Time: 9:51

***
"A crust eaten in peace is better than a banquet partaken in anxiety."
- Aesop

Thursday 10/02/2008

WOD
21-15-9 reps of:
Sumo Deadlift High Pull (65#)
Pushup
Power Clean (65#)
Flag (also known as Rotational or T-) Pushup

WOD: Charge
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Score: 26 Rounds + 7 Squats (PR!!!)

WOD
21-15-9 reps of:
Barbell Shoulder Press
Dumbbell Russian Swing (45#)
Jumping Squat

Time: 4:22

***
"Every action of our lives touches on some chord that will vibrate in eternity."
- Edwin Hubbel Chapin

Monday 09/22/2008

WOD
With a pair of DBs (30#), perform the following:
10 DB Renegade Rows - 1 DB Push Press
9 DB Renegade Rows - 2 DB Push Presses
8 DB Renegade Rows - 3 DB Push Presses
.
.
.
2 DB Renegade Rows - 9 DB Push Presses
1 DB Renegade Row - 10 DB Push Presses

WOD: Revolution
25 minute Spin, followed by -
3 Rounds of:
50 Air Squats
20 Pullups
20 Pushups
20 Butterfly Situps

WOD
"Filthy Fifty (the Day after a Shitty Seventy)"
Perform 50 reps of the following exercises. All reps of an exercise must be completed before moving to the next.
Box Jumps
Jumping Pullups
KB Swings
Walking Lunge Steps
Knees to Elbows
Push Presses (45#)
GHD Back Extensions
Wall Ball Shots
Burpees
Double Unders

Time: 22:35

***
"A woman is as young as her knees."
- Mary Quant

CrossFit Benchmark Workouts

I thought I'd copy this from the CrossFit website for purposes of reference. I've done some (Grace, Linda, Jackie, Mary...), and a couple more than once (Angie, Annie, Murph, Fran (bless her heart)...), but there's still quite a few I haven't gotten around to yet. Some I will hate with an eternal loathing, no matter how many times I do them (specifically, Karen). But I have no doubt that all of them are excellent workouts in their own right. Maybe I should make it a goal to do them all by the end of this year. Any takers (c'mon Sharon L., I know you're dying to...)?

The Girls

Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

For Time
Complete all reps of each exercise before moving to the next.

Barbara
* 20 Pull-ups
* 30 Push-ups
* 40 Sit-ups
* 50 Squats

5 rounds for time

Chelsea
* 5 Pull-ups
* 10 Push-ups
* 15 Squats

Each min on the min for 30 min

Cindy
* 5 Pull-ups
* 10 Push-ups
* 15 Squats

As many rounds as possible in 20 min

Diane
* Deadlift 225 lbs
* Handstand push-ups

21-15-9 reps, for time

Elizabeth
* Clean 135 lbs
* Ring Dips

21-15-9 reps, for time

Fran
* Thruster 95 lbs
* Pull-ups

21-15-9 reps, for time

Grace
* Clean and Jerk 135 lbs

30 reps for time

Helen
* 400 meter run
* 1.5 pood Kettlebell swing x 21
* Pull-ups 12 reps

3 rounds for time

Isabel
* Snatch 135 pounds

30 reps for time

Jackie
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)

For time

Karen
* Wall-ball 150 shots

For time

Linda
(aka “3 bars of death”)

* Deadlift 1 1/2 BW
* Bench BW
* Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Mary
* 5 Handstand push-ups
* 10 1-legged squats
* 15 Pull-ups

As many rounds as possible in 20 min

Nancy
* 400 meter run
* Overhead squat 95 lbs x 15

5 rounds for time




The New Girls

Annie
* Double-unders
* Sit-ups

50-40-30-20 and 10 rep rounds; for time

Eva
* Run 800 meters
* 2 pood KB swing, 30 reps
* 30 pullups

5 rounds for time.

Kelly
* Run 400 meters
* 30 box jump, 24 inch box
* 30 Wall ball shots, 20 pound ball

Five rounds for time

Lynne
* Bodyweight bench press (e.g., same amount on bar as you weigh)
* pullups

5 rounds for max reps. There is NO time component to this WOD.

Nicole
* Run 400 meters
* Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.




The Heroes Workouts

JT
Jeff Taylor

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005

* Handstand push-ups
* Ring dips
* Push-ups

21-15-9 reps, for time

Michael
Michael McGreevey

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

* Run 800 meters
* 50 Back Extensions
* 50 Sit-ups

3 rounds for time

Murph
Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005

* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run

For time.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Daniel
Daniel Crabtree

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 6 June 2005

* 50 Pull-ups
* 400 meter run
* 95 pound Thruster, 21 reps
* 800 meter run
* 95 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups

For time.

Josh
Joshua Hager

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

* 95 pound Overhead squat, 21 reps
* 42 Pull-ups
* 95 pound Overhead squat, 15 reps
* 30 Pull-ups
* 95 pound Overhead squat, 9 reps
* 18 Pull-ups

For time.

Jason
Jason Lewis

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

First posted 2 August 2007

* 100 Squats
* 5 Muscle-ups
* 75 Squats
* 10 Muscle-ups
* 50 Squats
* 15 Muscle-ups
* 25 Squats
* 20 Muscle-ups

For time.

Badger
Mark Carter

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

* 95 pound Squat clean, 30 reps
* 30 Pull-ups
* Run 800 meters

3 rounds for time.

Joshie
Joshua Whitaker

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

First posted 22 December 2007

* 40 pound Dumbbell snatch, 21 reps, right arm
* 21 L Pull-ups
* 40 pound Dumbbell snatch, 21 reps, left arm
* 21 L Pull-ups

The snatches are full squat snatches. 3 rounds for time.

Nate
Nathan Hardy

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

* 2 Muscle-ups
* 4 Handstand Push-ups
* 8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

Randy
Randy Simmons

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

First posted 13 February 2008

* 75# power snatch, 75 reps

For time

Tommy V
Tommy Valentine

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

First posted 12 March 2008

* 115 pound Thruster, 21 reps
* 15 ft Rope Climb, 12 ascents
* 115 pound Thruster, 15 reps
* 15 ft Rope Climb, 9 ascents
* 115 pound Thruster, 9 reps
* 15 ft Rope Climb, 6 ascents

For time

Thursday 09/11/2008

WOD
21-18-15-12-9-6-3 reps of:
American KB Swing
Power Wheel Rollouts (gotta love 'em)


WOD: Charge
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Complete each exercise before moving on to the next one.

Time: 15:20 (New PR!!!!!)

WOD: Revolution
25 min Spin, followed by -

10-9-8-7-6-5-4-3-2-1 reps of:
1-arm Overhead DB Swing (30#)
Box Jump (24")

Time: 9:42

I smashed my previous "Angie" PB of 19:47 by over four minutes during noon Charge today and was so stoked for the rest of the day! The last time I attempted "Angie" was sometime in December 2008, during one of HyperFit USA's benchmark Sunday workouts. My goal then was to get under twenty minutes and I made it by the skin of my teeth, completing the last squat with just thirteen seconds to spare. I recall that I spent around eight and a half minutes on the pullups then. I was really pumped then as well because I don't think anyone else made it under 20:00 without modifying. So I thought I'd be hard-pressed to do much better today, and was hoping to finish under 18:00.

Today, however, it took me only around six minutes to finish all the pullups (at least clavicle-to-bar, in case you were wondering). I started out with a set of 15, then a couple sets of 10, and did the rest in groups of 5 with very brief pauses in between to chalk up and re-grip. The pushups went by pretty quickly as well. I began with a set of 25, followed by a set of 15, then a set of 11 (I know it's an odd number; there really isn't any good reason for it besides the fact that my arms gave out before I reached 15), which left me with 7 sets of 7 reps. Situps were partitioned into 40-20-20-20, and squats more or less the same. Awesome stuff.

My goal for the next time I do "Angie" will be to get under 15 minutes. I'm also hoping to do "Cindy" (AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats) sometime to see how that measures up (previous PB was 22 rounds).

***
"We look forward to the time when the power of love will replace the love of power. Then will our world know the blessings of peace."
- William E. Gladstone

2 Firebreather WODs within 4 Hours...

How better than to mark Memorial Day by doing two firebreather workouts in the space of four hours?

WOD
Level 4 CrossFit Seattle - Seattle, WA
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 324

WOD
Foundation CrossFit - Seattle, WA
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Time: 36:46 (sans body armor)

Saturday 05/10/2008

WOD
"The Bear"
5 rounds of 7 sets of the Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Increase the weight with each round. Barbell cannot rest on the ground, it is "touch and go". You can rest between rounds.

Loads used: 65#/70#/75#/80#/85#

WOD
"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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 27:16
18" box and 16# ball (at Motor City CrossFit)

***
Home is the place where, when you have to go there,
They have to take you in."
- Robert Frost