Wed. Dec. 30, 2009

"Diane"
21-15-9 reps of:
225# Deadlift
HSPU

Monday, Dec. 28, 2009

"Feats of Strength"


This is a crazy video!
Around 3:20 is awesome!

5 Rounds for time:
15 Thrusters (135/95)
400m Run

Tuesday, December 22, 2009

Erg Time

5 intervals of
500m Row



Bodyweight:

4 rounds for time
400m Run
20 Toes to Bar

Monday, Dec. 21, 2009

Deadlift

5-5-5

5 Rounds
5 Deadlifts (275/185)
10 Burpees


Bodyweight:

"G.I. Jane"
100 Burpee Pull-ups

Saturday, Dec. 19, 2009

Jeremy's "Badoonga" Bday Chipper:

200m Run
200m Run Backwards
12 Squat Cleans (135/80)
30 KTE
30 DB Thruster (45/25)
9 Rope Climbs
30 Box Jumps
12 HSPU
20 Ring Dips
30 Pull-ups
30 Burpees
30 OH Walking Lunges (45/25)(30 each leg)

This was a brutal, but fun, "little" chipper. It was good to do some skills that we don't normally do, or at least haven't done in a long time.

Friday, December 18, 2009

45 Double unders
45 Power Snatches (95/65)
45 Pull-ups
45 Double unders


injured:

Slow and Methodically:
5 rounds:
Lower from inverted hang, 7 reps
15 ring push-ups

Thursday, Dec. 17, 2009

From SnoRidge CrossFit:

2 rounds of each of the following couplets:

2 rounds:
750m row
20 ring dips

2 rounds:
40 twisted wall ball
40 sit-ups


injured:

"Annie"
50-40-30-20-10 of:
Double unders
sit-ups

Wednesday, Dec. 16, 2009

Split Jerk

1-1-1-1-1-1-1


injured:

"Death by Pull-ups"
w/ 20 squat "penalty"

Tuesday, Dec. 15, 2009

Today was Kim's Birthday Extravaganza!

Row 1200m

Immediately after perform 2 of each of the following couplets:

2 Rounds:
29 Double Unders
12 OHS (95/45)

2 Rounds:
9 Power Snatch (95/45)
12 Pullups

Monday, Dec. 14, 2009

Not so cold this morning in the Compound!

3 Rounds of:
800m Run
21 Power cleans (155/105)


Injured Reserve:
"Lynne"-stylee
Ring Push-ups
Pull-ups

Wednesday, Dec. 9, 2009

This morning was a wee bit chilly in The Compound. Just think of how nice it will be in the spring/summer time!

Last night I went to Papa John's in Issaquah after work and the place was packed! Good to see that people are so willing to donate to the families of the fallen four Lakewood officers! The manager said that they were running out of product for pizzas and they had to stop taking orders and they had already raised over $10k at 7pm. She also said that some stores were already over $20k! Keep buying those pizzas!

Front Squat
5/5/5

then,

5 rounds:
15 KB swings (70/53)
15 Ring dips

Monday, Dec. 7th, 2009

Another awesome day at SnoRidge Crossfit! It was great to see such a community come together for such and event and raise some much needed money! The "Lumberjack 20" proved to be a tough WOD!

21-15-9 of:
DB Snatch, Left
DB Snatch, Right
Pull-ups

(40#/20#)

Friday, Dec. 4, 2009

AMRAP in 20min. of:
15 Double Unders
15 GHD sit-ups
15 Back extensions


Everyone's double unders are coming along, especially Kim's...Where did those come from?

Tomorrow is the "Lumberjack 20." I encourage everyone to take part if you can. If you can't get to a gym, at least take a moment to remember all of the fallen at Ft. Hood. If you can, I encourage you to donate whatever you can to help out all of the families. Remember:

"We are free, because of the brave"

Wednesday, Dec. 2, 2009

400m Walking Lunges

then,

Max Rep Pull-ups

Tuesday, Dec. 1, 2009

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


JR.:

10,9,8,...,2,1 of:
Dumbbell hang power clean
situps

Way to rock this one out Micaela!

Monday, Nov. 30

AMRAP in 20min of:

25 Burpees
15 BW Back Squat

Tuesday, Nov. 23

Monday, Nov. 23

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday, Nov. 18th

5 Rounds for time of:
95# push jerk, 15 reps
15 L-pullups

Monday, Nov. 16th

"Cindy"
AMRAP in 20 of:
5 pullups
10 pushups
15 squats

-OR-

"Mary"
AMRAP in 20 of:
5 Hand Stand Pushups
10 1 legged squats, alternating
15 Pullups

Wednesday, Nov. 11th

Thank you to everyone serving our country!


As many rounds as possible in 20 minutes of:
65# Power Snatch, 12 reps
10 Push-ups

Tuesday, Nov. 10th

"Death by Pullups"

With a continuously running clock, do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute... continuing as long as you are able.

Use as many sets each minute as necessary.

Monday, Nov. 9th

Thanks to everyone who made it out for the Grand Opening on Saturday! We had a lot of fun and hope everyone else had a fun time partaking in the events. We hope to see some of you more often!

WOD:

"CrossFit Total"

Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep

You get 3 attempts at your 1 rep max. Pick your 3 rep max to be your first attempt at a 1 rep max. Your second attempt should be a weight you know you can do once, and your third attempt will be based off how the first 2 attempts feel. Also, warmup to your first attempt. For example, 135x5, 185x3, 225x2, 295x1, 305x1, 300x1 for squats. You can probably cut out some of the warmups for the press and deadlift, as by that point you will probably be warm.

Wednesday, Nov. 4th

"Cindy"

AMRAP in 20 of:
5 Pullups
10 Pushups
15 Squats

Tuesday, Nov. 3rd

Another fun morning at The Compound! Today's WOD was a brutal one. It took a lot of determination and being able to shut that little voice in the brain (the one that says you can't do it) off. Good work everyone!


"Elizabeth"
21-15-9 of:
135# Squat Cleans
Ring Dips

Monday, Nov. 2nd

Thank god GOMAD is done with. While it was fun doing all of the heavy lifting, the intense WODs were definitely missed. The "Frankenchipper" at SnoRidge was a great way to get back into the intensity. It has been quite awhile since we have pushed that hard in a WOD. Between the competition in the trainer WOD and the amount of people watching and cheering us on, it was easy to put the pain aside and go full speed.

Hope everyone is ready for a great day on Saturday with the Grand Opening of The Compound!! Bring your appetite, friends, and be ready to kick some ass on a classic CrossFit WOD!!!

Now on to today's WOD:

"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.

Friday, Oct. 30th

LAST DAY OF GOMAD!!!!!!! Thank god is all I have to say. It's been a rough month. My body feels absolutely destroyed! It's going to be nice to just get back to some normal WODs for a week or two!

Press 5x5
hi-rep press

With a continuously running clock, each minute on the minute add 1 Front squat (bodyweight). So, for example, minute 1 you do 1 front squat... minute 2 you do 2 front squats... minute 3 you do 3 front squats... etc.

Wednesday, Oct. 28th

Day 28! Only 3 more days to go.

Squat 3x5
Weighted Pullups 3x5

"Annie"
50-40-30-20-10 of:
Double unders
Situps

Tuesday, Oct. 27th

Sorry about the lack of posts the past few days. Here is today's WOD

Wednesday, Oct. 21st

Day 21!

Another good morning in The Compound!

Tuesday, Oct. 20th

Day 20!

First WOD in The Compound!!

Monday, Oct. 19th

Day 19!

Squat 5x5

Weighted pull-ups 5x5


AMRAP in 10 of:
135# Thruster, 5 reps
20 Double unders

Friday, Oct. 16th

Day 16!

Press 5x3

Press, high-rep


5 Rounds of:
Squat, max reps 225#
7 Burpee box jumps 20"

For this WOD, make sure you are squating correctly, not just going fast!

Half Way There!

Day 15!

The past 14 days have proved to be both mentally and physically demanding. It feels like we have finally come to the point of being near our max loads and now we are trying to breakthrough those barriers and get even stronger.

The first hurdle, at least for me, was getting over the fact that I would be gaining weight, and some fat. After gaining around 10 pounds thus far, and building a little bit of an insulating layer, it is getting easier for me focus on the end result of this experiment. Even though the weights keep getting heavier and heavier, I am confident that the end result will be a drastic increase in overall strength, which should lend to being able to work at a higher intensity and hopefully a reduction in times.

The first three days of this week proved to be extremely demanding physically. I find that it is still not very hard to finish the gallon, but it is increasingly hard to keep putting down the normal meals. The constant feeling of fullness has become just a way of life these past couple weeks. At first, it seemed like I was always at the point of overflowing, but since hitting much heavier loads, that feeling has subsided. Speaking of loads, the squats and dead-lifts never seem to get any easier.

Along with the heavy weights, I have definitely noticed a considerable gain in mass. I definitely feel bigger (not only fatter). My leg size has increased, along with my arms and back. Comparing my results to Jeremy's at this point is kind of interesting to see just how milk effects different people. While I started at a weight of 175# and a fairly low BF%, I am starting on a nice little spare tire. Jeremy, starting at around 167#ish, and a slightly higher BF% has stayed relatively lean and not gained quite as much weight.

It will be interesting to see what the next 15 days hold in store for us!

Wednesday, Oct. 14th

Day 14!

Squats 3x5

Weighted PU's 3x5


4 rounds each for time of:

400m run
Rest as needed between efforts

Tuesday, Oct. 13th

Day 13!

Deadlift 5x5

Deadlift, high rep


Renegade manmaker race to 50, 30#DB

Monday, Oct. 12th

Day 12 of GOMAD!

Squat 5x5
Bench 3x5
Weighted Pull-ups 3x5


5 rounds of:
135# Power clean, 10 reps
15 push-ups

Friday, Oct. 9th

Day 9!

Press 5x3
Press, high-rep
Squat, high-rep

15-12-9 of:
Pull-ups
70# KB swing
Burpees

Thursday, Oct. 8th

Day 8!!

GOMAD is still going strong!

Looks like the end of the month will be the grand opening of The Compound!! This morning I put in our order for T-shirts. They should be ready in a couple of weeks. I also received an email from Rogue that our equipment has shipped! The tracking number didn't have any information yet, but hopefully by tomorrow it will have some sort of guesstimation on delivery date. The two test fittings for the pull-up rack fit perfectly and the rest of the fittings have been ordered and will probably arrive in a couple weeks as well.

Needless to say, I'm getting STOKED!!!! for getting this up and running!

Wednesday, Oct. 7th

Day 7!

I would recommend for anyone not feeling rested enough from Monday's squats, to skip the squats today, or just suck it up ;)

Squats 3x5

Max rep weighted pull-ups, 3x

"Tabata Something Else"
First 8, pull-ups
Second 8, push-ups
Third 8, sit-ups
Fourth 8, squats

Tuesday, Oct. 6th

Thanks for the picture SnoRidge Crossfit!

Day 6 of GOMAD!

Deadlift 5x3
high-rep deads

WOD

7 Rounds
95# Power snatch, 7 reps
7 Burpee box jumps

Monday, Oct. 5th

Day 5 of GOMAD!!!

The WODs for the rest of the month will be mostly focused on strength for Jeremy and I in our month of GOMAD. These will be some intense weeks! Let's get to the WODs!!!

Squat 5x3 (3-3-3-3-3)
Bench 3x5 (5-5-5)

WOD:

3 rounds of
10 Pull-ups
10 135# Clean & Jerk
10 Box jumps

Saturday, Oct. 3rd

Day 3 of Gomad is almost complete! So far things are going good. It's really not very hard to drink a gallon over the coarse of the day. I would have to say that it is definitely interesting so far. This past week was a brutal week of WODs that left me feeling absolutely worked! I'm interested to see how next week fairs. I have a feeling the weights will jump up a bit more than I was expecting, but only time will tell. I will try to keep track of everything that goes on during this month of GOMAD. Once we are affiliated and start training more and more people, I hope that they can look back on my experiences with GOMAD and hopefully learn something and be able to decide if it's worth it to them.

The first couple of days, my body really seemed to adjust to the mile quite well. This was a bit surprising as before I began GOMAD I hadn't had milk for probably close to a year. After starting GOMAD I realized how good milk is, and I am still contemplating adding it back into my diet. That decision will come at the conclusion of the month of GOMAD.

So far I would have to say the one downside is that it is a lot harder to drink as much coffee as I used to. However, this is probably for the better anyways. It is also a little bit tougher to drink water throughout the day, as for me at least, I always feel full.

Work continues to progress on the Compound, and things are really starting to come together. Hopefully, we will get our quote from Rogue on Monday so that we can choose who we are going to go with and get the equipment paid for and on its way. I started cutting the pipe for the pullup rack today, and hopefully with an extra set of hands we should be able to pound the rest of it out in a few hours. A couple test fittings are on the way to make sure they fit the pipe, and then once they do I'll order the rest and we should have the badass pullup rack all setup for opening day.

On another note, Jeremy, Kim, and I are all signed up for a Level 1 cert in February, so we can hopefully become affiliated by the April timeframe, and really start working with more people and getting them fit. I personally am getting really excited to start training others and helping them become fitter and healthier and perhaps become the next firebreather!

Friday, October 2nd

We had an awesome time at SnoRidge CrossFit!! If you get a chance, check them out...we will definitely be returning! Yesterdays WOD was a good one. After a quick warmup run around the building, and some broad jumps and shoulder mobility drills, we took on what proved to be a shoulder destroyer. Looked easy on paper, but realized pretty quickly that wasn't going to be the case.

Each minute, on the minute, add 1 OHS (95#/65#)

For example, first minute do 1 OHS...second minute do 2 OHS...third minute do 3 OHS... until you are no longer able to.

B: 15+8 Rx'd
J: I don't remember exactly, but I was to say 11+11 75#


On to today's WOD:

Back Squat, high rep

then,

21, 15, 9

Bench Press @ body weight
Pull Ups

Thursday, Oct. 1st

GOMAD starts today! This is going to be an interesting month. Tomorrow, we are also heading out to do a WOD at SnoRidge Crossfit. It should be a great day, and maybe we'll even get the shirts going! If you can actually feel your arms today, and you need a WOD, here you go:


Snatch Balance 3-3-3

then,

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Wednesday, Sept. 30

Another benchmark WOD before GOMAD

"Angie"
For time:

100 pullups
100 pushups
100 situps
100 squats

Tuesday, Sept. 29th

Time for some fun!!!

Deadlift 3-3-3-3-3

then,

Deadlift, hi-rep

then,

"Fran"
21-15-9 of:
95# Thrusters
Pullups

Monday, Sept. 28th

Misery in a bag!
Squats 3-3-3-3-3

then,

Max rep pullups

then,

"Fight Gone Bad!"

THREE rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


TH: 297 w/ 15# med ball straight up

Friday, Sept. 25

MORE POWER!!!!

Squat Cleans 5-5-5-5-5

then,

Back Squat, 18 reps

then,

3 rounds of:
1 minute max rep weighted Pullup
1 minute max rep weighted Ring dip
1 minute rest

Thursday, Sept. 24

Press 5-5-5-5-5

then,

Press, 12 reps

then,

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up

Tuesday, Sept. 22

mmmmmm....


Deadlift 5-5-5-5-5

Then,

15 rep deadlift

Then,

21-15-9 of:
DB Snatch left (40#)
DB Snatch right (40#)
Pullups

Monday, Sept. 21st

Gym time: 8:15am

Squat 5-5-5-5-5

then,

Max rep pullups

then,

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


J: 4 minutes @ 120#
R: 6 minutes + 3 reps @ 115#
B: 6 minutes + 3 reps Rx'd

Saturday, Sept. 19

Good Saturday WOD in N. Wenas!

WOD #1:

3 rounds for time of:
100m sprint
5 burpees


WOD #2:

Walking lunge race to 200m


WOD #1:
J: 2'27"15
BS: 2'35"65
TH: 2'04"75

WOD #2:
J: 6'45"96
BS: 5'53"59
TH: 5'19"46

Friday, Sept. 18th

Gym time: 8:15am

Front squat 5-5-5-5-5

Then,

15 rep back squat

Then,

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

B: 1/2 cindy w/ 20# weight vest
9 rounds + 7 pushups

R: Cindy
12 rounds and change

Thursday, Sept. 17th

Press 5-5-5-5-5

Then,

12-9-6
(I changed this to 15 straight reps of 95#'s after I PR'd on the 5x5)

Then,

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

B: 13 rounds + 8 back extensions
(45# bar thrusters, swiss ball GHD's)

Tuesday, Sept. 15th

Deadlift 5-5-5-5-5

Then, "Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Monday, Sept. 14th

Squats 5-5-5-5-5

then,

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Gym time: 8:00am

Sunday, Sept. 13th

Yesterday was a great day! We are getting closer every day to making the compound a reality! More equipment has made it's way into the gym, thanks to Mac and Jack's! The WOD ideas are already brewing, and we are going to have some fun!

Friday, Sept. 11th

Front squat 5-5-5-5-5

Then,

15 rep back squat

Then,

30 muscleups for time.

(Sub 3 pullups and 3 dips per muscleup if you cannot do muscleups)

Thursday, Sept. 10th

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

Wednesday, Sept. 9th

The aftermath of Friday's WOD.


8:30am

Deadlift 3-3-3

Then, 15-12-9

Then, 3 rounds:
ring pushups
pullups

Tuesday, Sept. 8th

Great weekend, tons of good food, great music, lots of wenas. It's going to be a good week of WODs. I will post the WOD tomorrow when I get home from the station. Gym time: 830am

Squats 3-3-3-3-3

then,

Max rep pullups

then,

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Thursday, Sept. 3rd

Rest day

Take a well deserved day off today, and get ready for a a great weekend of music, beer, food, and friends! We'll have a smoker of a WOD Friday morning, and then off to the east for some fun!

Wednesday, Sept. 2nd

So there was a little change in programming yesterday. If you did yesterday in full, then take today off, or maybe do some cardio. For the rest of us, today will be up at the middle school track around 8:15ish, for an always fun WOD.


WOD:

Four rounds for time of:
Run 400 meters
50 squats


Good work at the track today!

R: 14'11"37
J: 12'46"84
B: 12'17"18

Tuesday, Sept. 1st

Deadlift 3-3-3

then, 15-12-9

rest 1-2 minutes between sets, so: do 15 deadlifts, rest 1-2 min., then 12 deadlifts, etc. The idea is to go heavy and get 10, or maybe just finish the first set.

then,

Four rounds for time of:
Run 400 meters
50 Squats

Monday, August 31st

Great hike on Saturday! It was good to get back out there.

Time to hit it hard!

Squats 3-3-3-3-3

then

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Friday, August 28th

Press 3-3-3-3-3

then

135lb. thruster, 10 reps
ring pushups, 10 reps
pull ups, 10 reps
5 rounds

Thursday, August 27th

Snatch balance 3-3-3-3-3

then


21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-up


B: 17'30"09 @ 165lbs.

Wednesday, August 26th

The beginning...






If you are feeling good today, do a strength day. Depending on how time goes tomorrow, I will attempt to do this.

Deadlift 7-7-5-5-3-3-1

Tuesday, August 25th

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Monday, August 24th

Squats: 5-5-5-5-5

then

"Randy"

75lb. Power Snatch, 75 reps for time.

Saturday, August 22nd

Climbing time. Stonegardens at 10.

While I was surfing the net last night, came across some stuff on the man, Shane McConkey, so I had to pop in "Claim" last night and watch his segment a few times. I thought I would post a little clip for those who are not familiar with McConkey.

Shane McConkey in Claim from Phil Herbert on Vimeo.

Friday, August 21st

Press 5-5-5-5-5

then

10,9,8,7,6,5,4,3,2,1 of:
Renegade man-makers, 2x30#s
Knees to Elbows

then

Tabata Hollow rocks

Thursday, August 20th

Front Squat: 5-5-5-5-5

then

10 rounds for time of:

225# deadlift, 7 reps
5 L-pullups

Wednesday, August 19th

Rest day

Tuesday, August 18th

My back is a little sore after today, so I'll see how things feel tomorrow morning. I'm thinking it's just going to be a WOD and pull the deadlifts that I was planning to do off the schedule.


WOD:

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast.


R: 23'56"75 (45# PP, DL)
J: 24'26"15 (45# PP, 35#PP left last round, 75# DL)
B: 24'50"78 (45# PP, 115# DL)


Finished off with a pullup ladder.

Monday, August 17th

Squat 5-5-5-5-5

Then

WOD: "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Friday, August 14th

Push Jerk 5-5-5-5-5

then

WOD:

As many rounds as possible in 20 min. of:
95# thrusters, 5 reps
95# hang powercleans, 7 reps
95# sumo deadlift high pull, 10 reps

Thursday, August 13th

We'll see when I get to this one. Maybe before work if Solly's vet appointment doesn't take too long, or maybe around 3:45 when I'm off work.

Front Squat 3-3-3-3-3

then

WOD:

10 hang cleans (40# DB's)
10 chest slap pushups
10 rounds

I think this WOD gets harder each time

B: 15'15"12

Wednesday, August 12th

As I sit here after eating some breakfast, and having a hard time keeping my eyes open, I am going to take the day off today.

I'm going to attempt to get in a quick WOD before work.
looks like I'm heading down to the south so I might not be able to get to this but I'll try.

Work on some skills that you feel are lacking, or some of the skills in the WOD.

WOD:

Three rounds for time of:
Run 400 meters
1.5 pood KB swings, 21 reps (or 55# DB swing)
Handstand pushups, 12 reps

Tuesday, August 11th

Strength:

Deadlift 7-7-5-5-5-3-3-3

Use the 7 reps as a warmup. For example we did 135, then 185, then broke into the heavy weight

then

WOD:

10 rounds for time of:
3 weighted pullups, 45#
5 strict pullups
7 kipping pullups

Monday, August 10th

Burgener Warmup

Technique work:

Squats, HSPU

Strength:

Squats 3-3-3-3-3

WOD:

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups, 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 rep


R: 3 rounds + 3 HSPU, 135# bench, 45# PP
B: 3 rounds + 15 PP, 60# DB's, 10 ring dips

Thursday, August 6th

I am taking today and tomorrow off to recover for Mt. Vernons physical on Saturday. If you are feeling completely dead today, take a day off. Otherwise I would recommend just a simple WOD with no strength bias today.

WOD:

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Wednesday, August 5th

Burgener warmup
Move up to warmup with bar (if you feel confident in your snatch, otherwise work on your technique)
Lightweight power snatches

Strength:

Hang power snatch 3x3x3x3x3
(If your technique isn't up to it, work on technique, use this as a active recovery type day and do some technique work, then pound out the quick little WOD)

WOD:

42/21
30/15
18/9
Double unders/2 pood KB swings

J: 8'28"40 (18 kbs @ 1.5 pood, rest at 30# db)
B: 3'50"06 (1.5 pood)

Tuesday, August 4th

Technique Work

Strength WOD:

Back Squats 3x3x3x3x3

WOD:

21-15-9

225# Deadlift
24" Box Jumps
Dips

R: 6'55"87
J: ~9'00" (had trouble working the stopwatch)
B: 6'08"37

Monday, August 3

Today is a new day, and with that new day, comes a new WOD and concept. We're going to be implementing some strength components into our WOD's in an attempt to do what we all want...get stronger! This will be an experiment and will probably require some fine tuning, but in the end, the result should be PR's in strength, and PR's in WOD times. With this new protocol, maximum effort will be required, intensity will be rewarded. Now is the time to step it up. Go heavier. Go harder. Go Faster.

Warmup:

5 burpee pullups
Samson Stretch, L, R, 15 sec. each
5 Gorilla pullups
Bear crawl 4 times across aerobics room
Burgener warmup (3-5 of each stage)

Strength WOD:

Press 5x5

WOD: "Nasty Girls"

3 rounds of:
50 squats
7 muscle ups*
135# Hang Power Clean, 10 reps*

Post WOD:

HSPU skill work
Kipping skill work
Front lever progression
Planche progression

*4 pullups, 4 dips = 1 muscle up
*Womens Rx is 95#

"Nasty Girls"
R: 20'10"21 @115#
J: 17'36"68 @115#
B: 10'48"18 Rx

Warmup:

30 double unders
Samson stretch left, right, 15sec.
Burgener warmup
10 pushups
5 L-pullups
30 double unders

WOD:

"Fight Gone Bad"

B: 293

Warmup:

30 seconds double unders
Samson left, then right for 15 seconds each
25 seconds double unders
Hold bottom squat for 15 seconds
10 squats
10 pushups
20 seconds doulbe unders

Then: Burgener warmup with snatch grip

WOD:

Walking lunge, 100 feet (4 times across aerobics room)
21 pullups
21 situps
Walking lunge 100ft
18 pullups
18 situps
Walking lunge 100ft
15 pullups
15 situps
Walking lunge 100ft
12 pullups
12 situps
Walking lunge 100ft
9 pullups
9 situps
Walking lunge 100ft
6 pullups
6 situps


R: 18'50"12
J: 14'51"02
B: 11'59"40

Warmup:

30sec. max double unders
Samson stretch 15 sec., switch legs, samson stretch 15sec.
25sec. double unders, try to beat your first effort.
Hold bottom squat position for 15sec.
10 squats
10 pushups, emphasize perfect standards
20 sec. double unders
30 sec. pullups

then: Burgener warmup (use clean grip rather than snatch grip. Everything is the same other than the grip, and instead of ending overhead, you are going to end in the rack position. The rack position is the front squat position.)

WOD:

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups


J: 75#, 5 rounds + 15 HC's
B: Rx, 5 rounds + 12 HC's

Burgener Warmup

Snatch technique work

WOD:

Squat 1-1-1-1-1-1-1

Post WOD WOD:

5 rounds
275# deadlift, 5 reps
10 burpees

Will post after I finish the WODs. (it might change due to time issues)

The reason I am doing a second WOD is because I'm still not going super heavy on my back squats, so I am using it more as a technique builder and warmup.

Mon. July 27th

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


B: "Mary" first time, 7 rounds + 13 pullups

I will be hitting this one up when I get back into town this afternoon.

WOD:

5 rounds for time of
75# thrusters, 21 reps
21 double unders

K: around 10ish
J: 16'51"50
B: 14'00"12

Warmup:

5x5 Squats


WOD: "Lynne"

5 rounds for max reps
BW benchpress
Pullups

Rest 4-5 min. Between rounds


R: 1: 17,? 2: 15,14 3: 12,13 4: 13,14 5: 11,15
J: 1: 12,10 2: 9,11 3: 5,11 4: 5,10 5: 5,9
B: 1: 14,15 2: 13,16 3: 9,10 4: 8,11 5: 7,10

(R&J used 150# bar, B used 75# DB's)

Warmup:

Standard Xfit

I will be doing some HSPU work and maybe a little muscle-up skill work. Work on something that's been giving you troubles.

WOD:

Deadlift 1-1-1-1-1-1-1


B: 185,225,275,295,305,315,325

Warmup:

Standard xfit style

WOD:

Overhead squat 5-5-5-5-5

Then:

Renegade manmaker race to 30


First time doing OHS

R: 45,65,55,55,55
J: 45,55,65,75,85->missed 5
B: 45,65,85,95,100

Race to 30:

R: 4'56"18
J: 5'11"50
B: 4'23"12

Time to get back to business.

Warmup:

5x3 Front Squats

WOD: "Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Depending on how you feel today, give this one a try. Prepare for Monday, because I'm coming back and going to be going crazier than ever!

WOD: "Blackjack"

7 Thrusters (75#)
7 Pullups
7 Burpees
7 Rounds

Have some fun today!

Choose your own WOD!

Do a WOD you haven't done in awhile, or pick something that works on your weaknesses, either way, have fun and get some!

Today I'm taking a lesson in listening to my body. While this past weekend was a great little vacation, it left my body drained. I pushed through 2 WODs down at my station Monday night, and woke up Tuesday feeling worked. I forced myself through the muscle-up WOD yesterday, and still did not get enough sleep to recover by this morning. I'm feeling absolutely drained right now, so I am thinking about taking the rest of the week off, or at least a couple of days to attempt and let my body rest. I will still post WODs for anyone that wants.

WOD: "Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD:

30 Muscle-ups for time

If you can't do Muscle-ups do 120 pullups and 120 dips

(a good way to do the pullups and dips is to do sets of 4, ie. 4 pullups, 4 dips, rinse and repeat)

OWWIE!!!

Wow! What a weekend! Great food, great beerfest, great friends, great time!

To get back into things after the short little vacation, I'm going to be doing a couple WODs today.

WOD #1

Run 5k
(I will most likely turn this into a trail run)

WOD #2

Thruster
1-1-1-1-1-1-1

Warmup:

3x5 squat

WOD: "Barbara"

5 rounds for time of:

20 pullups
30 pushups
40 situps
50 squats

Rest precisely 3 min. between each round

3...2...1...GO!

Early morning WOD today. Tired, but it felt good to get in and get it done!

Warmup:

3x5 Clean (yes squat clean)

WOD: "Michael"

Three rounds of:
800m run
50 back extensions
50 situps

A good day of climbing!

Standard Xfit warmup

WOD:

15 deadlifts (135#)
15 pushups
10 rounds

3...2...1...GO!

Since I fell behind a bit at the end of last week, and since I know Kim doesn't usually do my WODs on Mon. because of climbing. I'm going to tackle "Twins." I'm going to start changing the warmups around a bit and will be posting what I do for the warmups.

Warmup: Snatch 3x5

Also, Don't forget to buy your Rails to Ales Brewfest tickets!! It's going to be a blast!!

Pretty sweet video!

Wow, I'm pretty stupid...or perhaps it was the lack of sleep... but I'm going to attempt to get yesterdays WOD in after work now. We'll see how that goes.

So I'm thinking that I will probably not be able to get to this one today, so I will be doing it tomorrow. Get out and enjoy the sun if you can!


This should be entertaining...

WOD: "Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Today should be fun. Maybe a little tennis, some climbing, enjoying the sun...

I will be doing todays WOD at the middle school track around maybe 11ish. Anyone is welcome to come join me in the fun.

WOD:

Four rounds for time of:
Run 400 meters
50 squats

WOD:

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Remember, scaling is the name of the game. If you can't do the BW bench, then scale the weight down. This should prove to be an ass kicker of a push/pull WOD.

So I dropped it down to 65# dbs and that worked well for me, so judge it from there what would work best for you.

WOD:

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Climbing at Stonegardens in ballard at 10ish in the am, come have some fun!

WOD: "Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

So I am spending most of the day down at the station, so I'm going to try and get a WOD in at some point.

WOD:

5 rounds for time of:

30 GHD situps
25 back extensions


I will most likely change this around a bit depending on equipment at the station. I will most likely change this into 30 KTE and 25 supermans (holding the position for 2 seconds)

WOD:

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I did a little double up today since I didn't get to yesterdays WOD.

WOD:

Hang Power Clean

1x1x1x1x1

At somepoint today depending on what evolves from the Bainbridge oral board I will be hitting this WOD.

WOD:

Back squat

5x5x5x5x5

I will be sticking with a lighter weight as to not destroy my back again, and will most likely supplement this WOD with some climbing and probably a lot of skill work on muscleups/hspu/planche/front lever, etc.

A fun WOD as usual...

WOD: "Grace"

Clean and jerk 135lbs, 30 reps

Scale as needed with 95, 75, or broomstick

After all of those push jerks yesterday, I think we're going to do a little switcheroo for the WOD today.

WOD:

4 Rounds, each for time:

800 meter run

Rest as needed between efforts

Yesterdays WOD was brutal. This one should be just as fun.

WOD:

Push Jerk 1-1-1-1-1-1-1

I will also be throwing in some muscleup/hspu/planche/front lever skill work, and if I'm feeling crazy enough, either some stairmaster or some 500m intervals on the rower.

GET SOME!!!

Alright here we go. The last couple weeks have been a little busy and unfortunately the WODs have kind of taken a back seat. Time to get back into things.

WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set

(I just re-read this and it might be a little confusing. The goal is to do this in as fast as time possible, and the least amount of sets possible. Last time I did this WOD I did so many sets I lost count and said screw it.)
(I will most likely be dropping the weight on the weighted pull-ups. Probably around 30ish lbs maybe.)

I most likely will not get to the gym today, however I will definitely be getting a bike ride in, maybe a run, we'll see how it goes.

Good read for anyone that works out hard

killer workouts


Also, made it on TV waiting for the app



awesome!

Not sure when I will be hitting this one today, but somewhere between now and tonight I will haha. Probably also a bike ride in store for today, and taking Solly for a nice walk.

WOD:

Front Squat 3-3-3-3-3

Todays WOD was pure hell. For anyone else looking at this here it is.

WOD: "Hansen"

5 rounds for time of:
2 pood kettlebell swings (70#DB), 30 reps
30 burpees
30 GHD situps

and here is that video I was talking about yesterday.

Since there will be climbing this afternoon, I am putting the normal WOD on hold until tomorrow. Today I'm going to most likely go for a bike ride when I get home from the publicsafetytesting.com test.

If anyone else is following this besides Kim and Jeremy, here is the WOD that Kim and I did today.

WOD: "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.

WOD: "Elizabeth"

21-15-9 of:
135# cleans
ring dips


(cleans are full squat cleans, not power cleans)

As per Jeremy's request:

Crossfit Journal 21 May '04

This is just the basics of the Zone. It gives you a good general idea of blocks. Paleo is a whole other thing. Paleo is the "Caveman" diet. So basically, meat, fish, vegtables, nuts and seeds, little fruit.

Paleo diet

If I have time today, I will probably go for a bike ride. Realistically, I will probably take the day off and enjoy the drive in the sun up to Mt. Vernon with DMB blasting the whole way! I would suggest just doing some cardio today as tomorrows WOD will be hell!

HOLY CRAP!!!!

Watch CBS Videos Online


Yesterday was a good day! So much for a rest for the shoulders...

WOD:

Shoulder Press 1-1-1-1-1-1-1

Then:

Tabata hollow rock
5 min. HSPU work
5 min. Muscleup work

It's finally here!!! Can't wait to get home from work today!

WOD:

5 rounds for time of:
95# Sumo deadlift high pull, 21 reps
21 ring dips

WOD:

21-15-9 of

95# snatch
Chest to bar pullups

(So I dropped it down to 75lbs as I haven't really done snatches with weight before. Start with a low weight and work on the technique, speed will come later)

Tomorrow is the big day!!!!

I wish I was able to get out and enjoy the sun today.


WOD: "Michael"

Three rounds for time of:
run 800m
50 back extensions
50 sit-ups

So I decided I did not want to go to the gym today, so instead I went for a ride around the island. I always forget how much it sucks to not be able to breathe while riding.

Today is going to be fun!!!

6 days to go!!!

WOD:

For time:

50 box jumps, 24in. box
50 jumping pullups
50 KB swings, 1 pood (36lbs)
Walking lunge, 50 steps
50 knees to elbows
50 push press, 45lbs
50 back extensions
50 wall ball shots, 20lb ball (I subbed 45lb thrusters)
50 burpees
50 double unders

Today will also most likely include a bike ride, and most likely some rockclimbing as well! Got to enjoy the good weather while it's here!

Time to really get back into this. Way too much good food the last few days! Today I will be adding some time on the stairmaster along with the WOD.

WOD:

15 Deadlifts (135#)
15 pushups
10 rounds

I hate being sick!!!

I'm going to try and conserve my energy for my CPAT tomorrow morning so I can actually pass it.

Since I am riding along with the Seattle Fire Dept. today I will most likely not be able to do a WOD. If I do get a chance to workout, it will most likely just be some cardio.

Enjoy the sun, and have a good day!

So on the schedule for today was Back squats at 3x3x3x3x3, however, due to last times mishap, and the fact that I think the lack of sleep is finally catching up to me, things are going to change a bit.

WOD: (that I might do)

Front squat

5x5x5x5x5

If I can't get to this one today, then I will most likely do some interval running. (ie, run 400, rest, run 400, rest, run 400, rest, run 400)

Now it's time to go get some sleep!

WOD: "Angie"

100 pullups
100 pushups
100 situps
100 squats


This is always a fun WOD...

Today's WOD should be entertaining to say the least.

WOD:

For time:
100 inverted burpees

inverted burpee

WOD: "Danny"

As many rounds as possible in 20min of:

24in. box jump, 30 reps
115# push press, 20 reps
30 pullups

I am beyond tired today. I don't know how I'm still moving. If I wake up with enough time left before drill tonight, I will most likely just go for a run. Tomorrow will be a good one though I promise ;)

Since my phone decided to take a dip in a fountain, the WODs might be a little late or not at all. I'll try to get them up every morning, unless time does not cooperate.

WOD: "Helen"

Three rounds for time of:

Run 400m
1 1/2 pood KB swing x21 (55# db)
12 pullups

I'm also going to do some work on HSPU, maybe some intervals on the rower, or the stairmaster.



Yesterday (5.12.09) WOD: "JT"

5 rounds for time of:
155# deadlift, 12 reps
155# hang power cleans, 9 reps
155# push jerk, 6 reps

Sorry for the late post...I was trying to workout at home but for some reason I couldn't get any muscle ups so I headed to the gym.

WOD:

10 pullups
10 ring dips
10 rounds

(With weight vest)

This wod is supposed to just be bar dips but I decided to make it extra painful and subbed ring dips...perhaps not a great idea

Then: HSPU work

WOD:

500 meter row
21 burpees
400 meter run

3 rounds

Then:

Planche + front lever work progression work

Handstand pushup work

tabata hollow rock

So what sounded like a fun idea turned out to be pure hell!

Warmup:

100 sledge hits to tire for time (10# sledge) (Max effort hits, no gravity drops)

(you could do ball slams for this)

WOD:

45# BB overhead walking lunges, 50ft.
21 burpees

5 rounds

(In bunker gear, minus helmet and hood)

WOD: "Jonesworthy"

Squats: 80, 64, 48, 32, 24, 12
KB swings: 40, 32, 24, 16, 12, 6
Pull ups: 20, 16, 12, 8, 6, 3

so first round looks like: 80 squats, 40 KB swings, 20 pullups

KB is 53# KB so, use a 55lb db

We'll see how the day unfolds, but most likely either a run or bike ride for today.

WOD:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Then:

Renegade man-maker race to 30 (2x 25# db)

So I forgot how long that WOD takes so I didn't have time to run or stairmaster, so I did a quick race to 30.

WOD:

Walking lunges, 100ft
21 pullups
21 situps
Walking lunges, 100ft
18 pullups
18 situps
Walking lunges, 100ft
15 pullups
15 situps
Walking lunges, 100ft
12 pullups
12 situps
Walking lunges, 100ft
9 pullups
9 situps
Walking lunges, 100ft
6 pullups
6 situps

WOD: "Nipple Shot 27 Badoonga"

4 rounds:

27 pullups
27 box jumps (27in.)
27 ring dips


Then:

27 flying burpees

The infamous WOD that sent Jeremy home sick.

WOD:

30 KB swings (35#)
20 GHD press left (25#)
15 deep goodmornings (52#)
20 GHD press right (25#)
30 deep deadlifts (52#)

4x

WOD: "Angie"

100 pullups
100 pushups
100 situps
100 squats

This promises to be loaded with suck!

WOD: "Jackie EP"

Row 750m
40x Thrusters @ 45#
20x pullups

2 rounds

Let's get back to this!

WOD:

10,9,8,7,6,5,4,3,2,1 of
Renegade Man-Makers @2x25lb DB
KTE

WOD:

10,9,8...1 of:
Box jumps (24in)
Bar dips
KTE

Then:

Tabata hollow rock

WOD:

As Many Rounds as Possible in 20 min. of:

Run 400 meters
Max rep pullups

Record number of pullups each round.

WOD:

"Fight Gone Bad"

Row (calories)
Wall Ball (20# ball)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (24in.)

WOD:

Tabata L-sits / rest 3 minutes
Tabata Hollow rocks/ rest 3 minutes
Tabata rower sprints
Hollow Rock

WODs have taken a backseat for the time being. As I sit here waiting to hear what's going to happen I recommend to anyone to take the time to go play with and love your pets.

WOD:

10 rounds:
10 pullups
10 ring dips

Get out and enjoy the sun if you can! The WODs are going to be a little more bodyweight biased and nothing too heavy, so I can try and heal my back up nice and strong.

WOD:

4 rounds for time

Run 800m

Rest as needed between efforts


Run 1: 3'32"87
Run 2: 3'38"87
Run 3: 3'49"00
Run 4: 3'59"37

(Solly was definitely not a fan of this WOD)
I remember now just how much I dislike running

I was just looking through some pictures and found this gem!

Go out and enjoy the sun!!!

I have decided to take the day off to try and let my back rest after yesterday. Here is the workout I was planning on doing today.

WOD: "Fight Gone Bad"

Row (calories)
Wall Ball (20# ball)
Sumo Deadlift High Pull (75#)
Push Press (75#)
Box Jump (24" box)


Been awhile since I watched these, still hilarious.

4/2/09

WOD:

Back Squat 5x5x5x5x5
Front Squat 3x3x3x3x3

MAKE SURE TO CONCENTRATE ON FORM!! We decided to scratch the front squats. I tweaked my back on the third set because I got sloppy!



June 2nd is going to be amazing!

4/1/09

WOD:

2007 CF Games Hopper:

Row 1000m for time
then
5 rounds of
25 pullups
7 push jerks (135#, or heavy)

3/31/09

WOD:

"More Tears & Power"

KB Swing (53#) 5-10-15-20 reps
Knees-to-Elbows 20-5-10-15 reps
Ring push up 15-20-5-10 reps
Squats 10-15-20-5 reps

First round looks like: 5x KB swings + 20 KTE + 15 Ring push ups + 10 Squats

3/30/09 WOD

Here's a good way to start this all off.

WOD: "300"

25 pullups
50 deadlifts (135#)
50 pushups
50 boxjumps (24 in. box)
50 floor wipers (135#)
50 clean and press (35# KB, 25 each arm)
25 pullups