Last workout for 2010

WOD:

• 800m run
• 20 kbs
• 11 pull ups
• 11 ring dips
• 20 cleans (115 lbs)
• 11 ring dips
• 11 pull ups
• 20 kbs
• 800m run

My time was 19:01.

Bench press and Row

WOD 1: 3 sets of 5 bench presses (170 lbs)

WOD 2:

• row 600m
• rest 3 minutes
• row 300m
• rest 3 minutes
• row 300m
• rest 4 minutes
• row 400m
• rest 2 minutes
• row 200m
• rest 1 minute
• row 200m

Back Squats

WOD 1:

• 2 sets of 7 back squats (185 lbs)
• 2 sets of 5 back squats (245 lbs)
• 2 sets of 3 back squats (250 lbs)

WOD 2 (5 rounds):

• 7 wall ball (20 lbs)
• 7 pull ups

Finished in 4:11.

Monday

WOD:

• 400m run
• 15 thrusters (95 lbs)
• 15 pull ups
• 400m run
• 30 clean and jerks (95 lbs)
• 400m run
• 15 overhead squats (95 lbs)
• 15 burpees (jump over the barbell)
• 400m run

My time was just over 20 minutes.

12 Days of Christmas

WOD (12 Days of Christmas):

• 1 Power Snatch
• 2 Sets of Matt Nasties
• 3 HSPU’s
• 4 Thrusters
• 5 Hang Clean
• 6 KBS
• 7 Box Jumps
• 8 Pull Ups
• 9 Dips
• 10 Double Unders
• 11 Sit Ups
• 12 Beast Blasters (burpee to pull up to knees-to-elbows)

Format is: 1 power snatch, 2 sets of matt nasties, followed by 1 power snatch. Then, 3 hspu's, 2 sets of matt nasties, and 1 power snatch. 4 thrusters, 3 hspu's, ....

Rowing

WOD (5 rounds):

• 400m row sprint (for time)
• 5 dead hang pull ups
• 5 dips
• 10 lunges
• 5 ghd sit ups
• 10 backward lunges
• 5 dead hang pull ups
• 5 dips

Dead lifts

WOD: 3 sets of 5 dead lifts (250 lbs)

Followed up with a bunch of barbell work. Hanging power cleans, hanging cleans, snatches etc.

Rowing and squats

WOD:

• 250m row
• 15 back squats (185 lbs)
• rest 3 mins
• 250m row
• 15 front squats (135 lbs)
• rest 3 mins
• 250m row
• 15 overhead squats (95 lbs)

CrossFit Hero WOD: Whitten

Another butt kicker today.

WOD 1: 3 sets of 5 deadlifts (245 lbs)

The WOD for Mr. Whitten is supposed to be 5 rounds. We only had time for 3.
WOD 2 for Mr. Whitten (3 rounds):

• 22 x Kettlebell swings (70 lbs)
• 22 x Box jump (24")
• Run 400 meters
• 22 x Burpees
• 22 x Wall ball (20 lbs)

Cleans, front squats, and back squats

This workout was butt kicker.

200m run then (3 rounds):

• 3 Power Cleans
• 10 Wall Balls (20 lbs)

400m run then (2 rounds):

• 20 Double Unders
• 5 Front Squat
• 20 Double Unders
• 5 Back Squat

400m run then (3 rounds):

• 10 Wall Balls
• 3 Power Cleans

Press and Row

Still taking it a bit easy since I've been sick. Hope to be 100% next week.

WOD:

• 3 sets of 5 presses (115 lbs)
• row 1k meters

My time for the row was 3:52.

Thank you for the rest

WOD:

3 rounds

• 7 deadlifts (185 lbs)
• 5 pull ups
• 3 HSPU

3 minutes rest then…

3 rounds

• 7 HSPU
• 5 Deadlifts
• 3 Pull ups

3 minutes rest then..

3 rounds

• 7 pull ups
• 5 HSPU
• 3 deadlifts

I'm still getting over my cold so I went light today. Deadlifts should have been at 225 lbs.

I'm back

I got sick just before Thanksgiving. Today was my first workout since then and I had a hell of a time getting air.

WOD (5 rounds):

• 10 front squats (105 lbs)
• 10 medicine ball sit ups
• 30 double unders

My time was 13:08.

Rope climbs

WOD (5 rounds):

• 5 power cleans (135 lbs)
• 10 push ups
• 2 rope climbs

My time was 14:20. Pretty awful. Everything felt heavy and I couldn't figure out why. When I got home a cold hit me like a ton of bricks. Working on day three of fighting the cold now.

Dead lifts

WOD: 3 sets of 5 dead lifts (245 lbs)

Hello, Monday

WOD:

3 rounds of:

• 5 knees-to-elbows
• 10 push ups
• 15 squats

Then run 800m

2 rounds of:

• 21 KBS
• 12 pull ups

Run 800m

Then 1 round:

• 30 medicine ball cleans
• 30 box jumps

My time was 19:03.

Dwayne's Birthday WOD

WOD:

• 800m run
• 32 double unders
• 16 over head squats (95 lbs)
• 2 rope climbs
• 800m run
• 16 over head squats
• 2 rope climbs
• 32 double unders
• 400m run

I finished in 15:18.

Cleans

WOD:

• 800m run
• 7 ring dips
• 7 cleans (115 lbs)
• 400m run
• 11 ring dips
• 11 cleans
• 200m run
• 14 ring dips
• 14 cleans

I finished in 16:30.

Pull ups and back squats

WOD 1: max dead hang pull ups
I got 16.

WOD 2: 3 sets of 5 back squats (255 lbs)

Power cleans

Good workout this morning. For some reason I didn't push myself as hard as I could have gone. Didn't realize it until after the workout was finished.

WOD (5 rounds):

• 400m run
• 1min of power cleans (155 lbs)
• 2min rest

Saturday

Forgot how this WOD went on Saturday. It had lots of rowing, rope climbs, dumbbell thrusters, and jumping. It sucked.

Seriously

WOD:

• 250m row
• 25 thrusters (empty bar 45 lbs)
• 400m run

Then 2 rounds:

• 16 pass-thrus
• 10 box jumps
• 5 Handstand push ups

Repeat all of the above.

Dead lifts

WOD 1: 3 sets of 5 dead lifts (245 lbs)

WOD 2 (4 rounds):

• 200m run
• 10 push ups
• 5 dead hang pull ups
• 10 weighted lunges (35 lb dumbbells)

My time was around 8:13.

Front Squats

WOD:

• 10 front squats (135 lbs)
• 21 pull ups
• 50 double unders
• 10 front squats
• 15 dead hang pull ups
• 50 double unders
• 10 front squats
• 9 weighted pull ups (25 lbs)
• 50 double unders

I finished around 12:29 or something.

WOD(3 parts):

WOD 1 (Individual):
10-8-6-4-2:

• Gassers
• Thrusters (45 lb DB’s)
• DB Swing (with one of DB’s from thrusters)

WOD 2 (partner):
10 min. running clock
One partner runs 400m while other partner does as many “Boy” Eaters as possible (DB push up, power clean, push press) 45#/25# DB’s
alternate until 10 min. is up
score is total for 2 partners

WOD 3 (team):
one time through:

• 15 Calorie Row
• 15 Box Jump
• 15 HPC (45#/25# DB’s)
• 30 Double Unders
• 2 Rope Climb

Everyone starts on row, one at a time. Teammates cannot move on until person on next exercise is done. Time is when last person finishes (Annie R U okay style)

Back Squats

WOD 1: 3 sets of 3 back squats (265 lbs)

WOD 2 (3 rounds):

• 10 burpee pull ups
• 400m run

I finished in 9:20.

Pull ups and ring dips

WOD (3 rounds):

• 4 weighted pull ups (25 lbs)
• 4 weighted ring dips (25 lbs)

then (7 minute cap):

• 12 thrusters (95 lbs)
• 12 push ups
• 200m run
• 9 thrusters
• 9 push ups
• 200m run
• 6 thrusters
• 6 push ups
• 200m run

I finished in 6 minutes.

Hanging Power Cleans + Handstand Pushups

WOD(5 rounds):

• 25 squats
• 7 hanging power cleans (135 lbs)
• 5 handstand push ups

My time was 11:59. The handstand pushups were tough today.

WOD:

• 7 back squats ( 185 lbs)
• 10 ring push ups
• 200m row

Rest 2mins

• 10 back squats
• 7 ring push ups
• 400m row

Rest 2mins

• 7 back squats
• 10 ring push ups
• 200m row

Rest 2mins

• 10 back squats
• 7 ring push ups
• 400m row

Row and Snatch

WOD (6 rounds):

• 1 min. row for calories
• 1 min. rest
• 1 min. to get one rep of a clean and jerk or snatch (basically do your one rep anywhere within the minute, when you feel ready)
• 1 min. rest

5 rounds

WOD (5 rounds):

• 5 shoulder presses (95 lbs)
• 7 burpee knees-to-elbows
• 200m row

Partner up on this workout. One partner does a round, then the second partner does a round. Each partner does 5 rounds.

My times:

1:50, 1:45, 1:44, 1:48, 1:53

WOD: 3 sets of 3 power cleans (175 lbs)

Cookie (5 rounds):

• 10 dumbbell floor presses (40 lbs each)
• 10 sit ups
• 200m run

I finished in 8:57.

Overhead Squats

Cookie:
2x:

• 7 wall ball (20 lbs)
• 7 pull ups
• 30 double unders

2x:

• 5 burpees
• 5 box jumps
• 200m run

2x:

• 3 handstand push ups
• 3 dead hang pull ups
• row 200m

I didn't note my time, but I finished 3rd or somewhere close to that.

WOD:

• 3 set of 5 overhead squats (115 lbs)
• 3 overhead squats (155 lbs)
• 1 overhead squat (190 lbs)

I failed an attempt for one rep at 200 lbs. 190 lbs was easy. Could have gotten it for two reps. I'm shooting to get a 200 lb overhead squat by the end of the year.

Amazing "Grace"

I participated in the charity event, Barbells for Boobs..., at CrossFit Santa Cruz Central today. All money goes to Mammograms in Action. After donating some money, we do the "Grace" workout.

WOD ("Grace"): 30 clean + jerks (135 lbs)

This was my first time doing "Grace". I finished in 8:04.

Three

WOD 1:

• 600m row
• 200m run
• 400m row
• 400m run
• 200m row
• 600m run

My time was 11:21 or something.

WOD 2 (3 rounds):

• 7 back squats (185 lbs)
• 7 burpee pull ups

My time was 4:57.

WOD 3 (as many rounds as possible in 5 mins):

• 15 sit ups
• 10 KBS
• 1 rope climb

I got 3 rounds.

Son of a...

WOD:

• 30 wall ball (20 lbs)
• 30 pull ups
• 30 push ups
• 30 knees to elbows
• 400m run
• 15 ghd sit ups
• 50 double unders
• 15 ghd sit ups
• 400m row
• 20 knees to elbows
• 20 push ups
• 20 pull ups
• 20 wall ball

My time was 31:09.
Here's the deal. Attempt to complete all the reps for each movement unbroken. If you have to stop, you must do 5 burpees before continuing. I had to to do 6 sets of burpees.

Front Squats

WOD:

• 3 sets of 5 front squats (155 lbs)
• 3 front squats (185 lbs)
• 2 front squats (215 lbs)

Note: Probably could have done 225 lbs for two reps.

Dead lifts, High box jumps, and ring dips

WOD:

3 rounds of:

• 7 dead lifts (205 lbs)
• 5 high box jumps (higher than the normal box)
• 3 ring dips

400m run

3 rounds of:

• 7 high box jumps
• 5 dead lifts
• 5 ring dips

400m run

3 rounds of:

• 7 ring dips
• 5 high box jumps
• 3 dead lifts

My time was 15:21.

Extra Credit

WOD:

• 3 set of 5 back squats (250 lbs)
• 3 sets of 8 dead hang pull ups

Last Friday I used 245 lbs for the back squats. I'm shooting for 255 lbs next week.

Some gains

Finally making some gains on the bench press front. Nothing spectacular, but it's progress.

WOD:

• 3 set of 5 bench press (155 lbs)
• 1 set of 3 bench press (185 lbs)
• 1 rep bench press (215 lbs)

Last time we did a similar workout my 1 rep was 205 lbs.

WOD 2 (Lil' Dwayne):

• 800m run
• 50 double unders
• 25 handstand push ups
• 50 double unders
• 800m run

My time was 13:17.

Helen

WOD ("Helen" / 3 rounds):

• 400m run
• 21 kbs
• 12 pull ups

My time wasn't very good. 11:39. I fell apart during the last set of pull ups.

Update: I just went back and checked my previous Helen time (12:36). At least I'm making progress.

Cleans

WOD 1: Work on cleans.
I worked up to 175lbs then ran out of time before the next wod.

WOD 2:

• 12 thrusters (95 lbs)
• 12 push ups
• 9 thrusters
• 9 push ups
• 6 thrusters
• 6 push ups

My time was 2:54.

WOD (3 rounds. rest two minutes between rounds):

• 400m run
• 5 weighted pull ups (20 lbs)
• 5 dead hang pull ups
• 5 kipping pull ups

After resting two minutes:

WOD (3 rounds. rest two minutes between rounds):

• 500m row
• 5 shoulder presses (95 lbs)
• 5 push presses (95 lbs)
• 5 jerks (95 lbs)

Extra Credit

My squats suck.  Time to fix them.

WOD: 3 sets of 5 back squats (245 lbs)

Fun

WOD 1 (while other team moves medicine balls):

• 7 knees-to-elbows
• 7 burpee box jumps
• 7 sit ups

I completed 3 rounds

WOD 2 (as team): Move all the medicine balls (30ish) 100 yards. Move them back.

WOD 3 (while other team rows 2,600m):

• 15 double unders
• 1 rope climb

I completed 5 rounds

WOD 4: As a team, row 2,600m. Each team member can only row 10 pulls at a time. When you hit 10 pulls, another member takes your place.

Pressing

3 sets of 5 bench press (165 lbs)
WOD (5 rounds):
+ 7 front squats (95 lbs)
+ 200m run
My time was 6:49.

Couplet

WOD (4 rounds. ~30 seconds rest between):

• 5 back squats (225 lbs)
• 15 pull ups

My times:

1:06, 1:03, 00:59, 1:07

Running Grace

WOD (3 rounds):

• 10 clean + jerks (115 lbs)
• 800m run

My time was 17:52. My shoulder is feeling pretty good. I think I'll start going heavier again on cleans next week.

TGIF

WOD 1 (5 rounds):

• 5 hand stand push ups
• 7 pull ups
• 9 KBS

My time was 6:03

WOD 2 (5 rounds):

• 5 dead lifts (225 lbs)

Too many sit ups

WOD:
Do as many rounds as possible in 3mins. Rest 1 minute. Repeat 5 times.

• 3 power snatches (95lbs)
• 9 lateral jumps over the bar
• 12 sit ups

My rounds: 3 2/3, 3 2/3, 3 1/3, 3, 3 1/3

Legs on fire

WOD (5 rounds):

• row 250m (sprint)
• 5 bench presses

Times: 1:15, 1:15, 1:12, 1:12, 1:13

Monday

WOD:

5 rounds:

• 5 db dead lifts (30 lbs)
• 5 db hanging power cleans (HPC - 30 lbs)
• 5 db thrusters (30 lbs)

Run 800m

5 rounds:

• 5 db dead lifts (30 lbs)
• 5 db HPC (30 lbs)
• 5 db thrusters (30 lbs)

Run 600m

5 rounds:

• 5 db dead lifts (30 lbs)
• 5 db HPC (30 lbs)
• 5 db thrusters (30 lbs)

Run 400m

My time was 23:15.

WOD 1 (spend 20 minutes getting inverted):

• station 1: forward roll, handstands, handstand into forward roll
• station 2: press to shoulder stand on 2 boxes
• station 3: invert on rings, skin-the-cat

WOD 2 (split ‘Jackie” - 2 rounds):

• 500m row
• 25 thrusters
• 15 pull-ups

My time was just over 10 minutes.

That's what I'm talking about

WOD:
3x:

• 7 high bar squats (body weight)
• 7 dead hang pull ups

Then:

• 21 box jumps
• 1 mile run (do 100 lunges while out running)
• 21 box jumps

3x (again):

• 7 dead hang pull ups
• 7 high bar squats (body weight)

My time was 19:10. Body weight = 175lbs.

Power cleans + ring dips

WOD:

• 7 power cleans (115 lbs)
• 7 ring dips
• 5 power cleans
• 5 ring dips
• 3 power cleans
• 3 ring dips

Rest 3 minutes. Do it again. 3 times.

Back from Santa Monica, Santa Barbara, Sunnyvale, and Sacramento

This was my first Monday back since almost a week off. Most of last week was spent eating and drinking in LA, Santa Barbara, Sunnyvale, and Sacramento. I paid for it this morning.

WOD:

• 21 thrusters (95 lbs)
• 21 pull ups
• 400m run
• 15 overhead squats (95 lbs)
• 400m run
• 9 power snatches (95 lbs)
• 9 burpees (lateral jump over the barbell)

My time was 10:45.

Second WOD was tabata sit ups. Ugh.

Mobility

We had a mobility focused workout today.

WOD:

• run 2k
• do shoulder stretches
• do leg stretches
• 3x3 split jerks

Hello, Monday

WOD (5 rounds):

• 12 dead lifts (135 lbs)
• 9 lateral jumps over bar (over and back is one)
• 6 front squats (135 lbs)

My time was 10:46.

Cleans and dips

WOD:

• 5 cleans (155 lbs)
• 5 weighted dips (20 lbs)

Do the above 3 times, then rest for 3 minutes. Do it again for a total of 3 rounds.

Squats and Dodgeball!

WOD: 3 sets of 5 back squats (245 lbs)

After everyone finishes with the squats, dodgeball! Follow up with 15 burpee pull ups.

Upside down and Muscle Ups

WOD 1: 1 set of 5 presses (115 lbs)

WOD 2 (3 rounds):

• 3 free (no wall) handstand push ups
• walk on hands for 10 feet
• 3 muscle ups
• 200m run

Note: Got my first muscle up today.

Jerk

Loved the workout today.

WOD:

• 3 jerks (155 lbs)
• row 200m (sprint)
• 2 jerks (185 lbs)
• row 200m (sprint)
• 1 jerk (195 lbs)
• row 200m (sprint)
• 2 jerks (155 lbs)
• row 200m (sprint)
• 3 jerks (135 lbs)

195 lb jerk is a personal record for me (PR). I think I probably could have 200 lbs.

Fun Workout

Annie brought us a fun workout today.

WOD (5 rounds):

• 7 back squats (185 lbs)
• 10 walking lunges with 40 lb dumbbell overhead (right arm)
• 2 rope climbs
• 10 walking lunges with 40 lb dumbbell overhead (left arm)
• 7 ring dips

My time was 20:18

Runing and Benching

WOD One:

• run 800m
• rest 4 minutes
• run 800m

WOD Two: 3 sets of 5 bench press (165 lbs)

Snatch

No real WOD for me today. I just worked on snatching. I snatched 150 lbs, which is a personal best for me. Ran out of time, but I know I could have done more weight.

Squats, Hanging Power Cleans, and Box Jumps

WOD (5 rounds):

• 25 squats
• 7 hanging power cleans (135 lbs)
• 15 box jumps

My time was 12:39.

I hate 400m runs!

I tested out the first WOD for the Santa Cruz CrossFit affiliate challenge tomorrow (I'm not going to be there).  It sucked. As designed.

WOD (as many rounds as possible in 10 minutes):

• run 400m
• man eaters (40 lbs dumbbells [for the amount of time it took for the run])

I completed three rounds. I wanted to die during the last 400 meters.

Running is no fun

After an interesting warm up, we did 400m sprints.

WOD:

• run 400m (60% effort)
• run 400m (60% effort)
• run 400m (70% effort)
• run 400m (70% effort)
• run 400m (80% effort)
• run 400m (80% effort)

Rest 3-4 minutes between runs.

Snatching

WOD: snatch.
Do sets of three (take your time). Add weight after every set. When you fail two out of three, drop 20% of the weight and finish strong.

Back from Yosemite

Relaxing at the river, drink in hand.

Last week was awesome for travel, not so awesome for fitness.  Today was my first workout since last Wednesday.

WOD ("The Bear"):

• 1 power clean
• 1 front squat
• 1 push press
• 1 back squat
• 1 push jerk

Do the above 5 times (5 times is one round). Add weight after every round and do a total of 5 rounds. I finished in 16:08.

Back from Santa Monica

Just got back from Santa Monica and ended up working out at 7 PM. I like the later times compared to my usual 6 AM!

WOD (5 rounds):

• 5 box squats (185 lbs)
• 5 dead hang weighted pull ups (25 lbs)

NOTE: I should have probably done the box squats at 200lbs.

Visit sicfit.com for more Videos

Power Snatches

WOD (5 rounds):

• 5 power snatches (115 lbs)
• 7 pass throughs
• 9 ring push ups
• 25 double unders

My time was just over 19 minutes.

Saturday, Aug. 14

WOD (5 rounds):

• 5 power clean + jerk (135 lbs)
• 10 KBS
• 20  double unders

My time was ~15 minutes.

Dead lifts

WOD 1:

• 3 sets of 5 reps deadlifts (247 lbs)

WOD 2 (5 minutes of Cindy):

• 5 pull ups
• 10 push ups
• 15 squats

I completed 5 rounds.

Technique day

We took it easy and worked on our cleans.

WOD (5 rounds):

• 5 cleans - perfect form (95 lbs)
• 20 dumbell presses (30 lbs)
• 12 pull ups
• 12 ring dips

Row, squat, swing

WOD (3 rounds):

• 500m row
• 12 back squats (body weight - 185 lbs)
• 21 KBS (24 kg)

My time was 14:27.
Note: My body weight is actually 180 lbs, so I was RX+ on this wod.

Great Workout Today

WOD:

• tabata row for calories - 3 rounds (20 seconds of work. 10 seconds of rest)
• 21 front squats (95 lbs)
• 15 box jumps
• tabata row for calories - 4 rounds
• 21 wall ball
• 15 burpees
• tabata row for calories - 5 rounds
• 15 jerks (95 lbs)
• 21 pull ups

My time was 16:14. For the rowing, the first set I maintained 8 cals (8 cals per 20 seconds of work). For the set of 4, I held at 7 calories. 6 calories for the 5 round set.

Friday, Aug 6th

WOD:

• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders
• 1 Mile Run
• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders

My time was 19:34.

A Bunch of Stuff

Today most of us were in pretty bad shape after the last two workouts. Tara took it easy on us.

Warm up (2 rounds):

• 5 push ups
• 5 pull ups
• 7 squats
• 7 burpee pull ups

WOD 1 was push ups, pass throughs, dips, and l-sits using parallettes.

WOD 2 (5 rounds):

• 15 kettlebell swings (27 kg)
• 7 presses (75 lbs)
• 10 GHD sit ups (see video)
• 2 rope climbs

My time for wod 2 was 14:23.

GHD Sit ups

Tuesday, August 3rd

WOD (5 rounds):

• 200m Row
• 5 DH Weighted Pull Ups (30 lbs (RX was 45 lbs))
• 3 min. rest between rounds.

The weighted pull ups were seriously hard after a 200m row sprint.

Sprints

Sprints at 6am are not fun. I repeat. Not fun.

WOD:

• 5 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (25 lbs)
• 5 100m sprints (1 min rest between)
• 4 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (35 lbs)
• 4 100m sprints (1 min rest between)
• 3 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (40 lbs)
• 3 100m sprints (1 min rest between)
• 2 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (45 lbs)
• 2 100m sprints (1 min rest between)
• 1 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (50 lbs)
• 1 100m sprints (1 min rest between)

I don't remember my exact times for all the sprints. They were with in the 14-16 seconds range.

As Many Rounds As Possible = AMRAP

WOD (AMRAP in 15 minutes):

• 3 back squats (225 lbs)
• 6 pull ups
• 9 push ups

I completed 9 rounds.

Concept 2 and Power clean + Jerks

Let me make a list of things I accomplished this morning.

1. wake up at 5am (check)
2. have a cup of coffee (check)
3. get my ass whooped (check)

WOD (5 freaking rounds):

• row 200m
• 6 power cleans + jerk (135 lbs)
• row 200m

5 minutes

WOD (3 rounds):

• power snatches (95 lbs)
• matt nasties
• burpees
• cleans (95 lbs)
• Knees-to-elbows

Do the above for five minutes, as many reps for each movement as you want. Rest one minute, repeat for a total of 3 rounds.

My rep totals: 50, 50, 49.

Dead Lift

WOD:

• 21 dead lifts (225 lbs)
• 21 floor presses (45 lb dumbells)
• 15 dead lifts
• 15 floor presses
• 9 dead lifts
• 9 floor presses

My time was 8:14

Extra pain:

• 1 min of sit ups
• 1 minute plank hold
• 45 seconds of sit ups
• 45 second plank hold
• 30 seconds of sit ups
• 30 plank hold

Active Recovery

Saturday morning was all about active recovery. Work at 80% and just keep moving.

Warm up: 1000m row.

WOD:

• 1 minute of kbs
• 1 minute of burpees
• 1 minute of wall ball

Then a clean + single leg lunge (once each leg) with the barbell in the front rack position, followed by a push press. 15 reps at 95 lbs.

But wait, there's more!

WOD 2 (5 rounds):

• 10 double unders
• 5 burpee -> pull up -> knees to elbows

My time for WOD 2 was 6:40.

We finished with a bunch of ab exercises.

Cleans and Handstand Push ups

Went light on the cleans today and concentrated on form.

WOD (7 rounds):

• 3 cleans (135 lbs)
• 4 handstand push ups

My time was 8:14.

Helen, sort of

This WOD is like Helen, but double unders were used in place of the 400m run.

WOD (3 rounds):

• 50 double unders
• 21 KBS (24 kg)
• 12 pull ups

My time was 12:20. The pull ups kicked my ass this morning. 

Bench press and Row

WOD:

Bench press 3 sets of 3 (185 lbs)
Row 2000m

My rowing time was 7:45.

July 20

WOD:

AMRAP in 8 min.:

• 15 Toes to Bar
• 10 Ground to Overhead (95 lbs)

30 sec. rest

AMRAP in 8 min:

• 10 Burpees
• 2 Rope Climb

30 sec. rest

• Run 850m

July 16

WOD:

Team A runs a Caldwell loop.
Team B gets as many rounds of:

• 25 Double Unders
• 10 Wtd. Walking Lunges (40 lb DB’s)
• 1 Rope Climb

as they can until everyone from Team A returns. Then the teams switch roles.
Repeat the format with a 1k Row while the other team does rounds of:

• 15 KBS (24kg)
• 10 GH Sit Ups
• 5 HSPU

Dead lifts

WOD:

• 3 weighted pull ups (20 lbs)
• 5 dead lifts (275 lbs)
• 3 weighted pull ups (20 lbs)
• 5 dead lifts (275 lbs)
• 3 weighted pull ups (20 lbs)
• 5 dead lifts (275 lbs)
• 3 weighted pull ups (20 lbs)

Press

WOD(*):

• 5 shoulder presses (105 lbs)
• 3 shoulder presses (115 lbs)
• 1 shoulder press (135 lbs)

WOD 2 (5 rounds):

• 1 rope climb
• 5 push presses (115 lbs)
• 10 box jumps

Complete 5 rounds within 10 minutes. Row for calories for any remaining time.

I rowed for 45 calories.

* Next time I need to do 135 lbs for 3 reps. Maybe 5 and go up from there.

July 12

WOD:

800m Run

3 rounds of:

• 10 Snatches (95 lbs)
• 15 Pull Ups
• 20 DB Thrusters (35 lbs)

800m Run

My time was ~28 minutes.

July 10

WOD (Ode to Amundson):

3 rounds of:

• 7 thrusters (115 lbs)
• 7 chest-to-bar pull ups

800m run, then 3 rounds of:

• 5 thrusters (115 lbs)
• 5 chest-to-bar pull ups

800m run, then 3 rounds of:

• 3 thrusters (115 lbs)
• 3 chest-to-bar pull ups

800m run.

Then, fall over and die. My time was just over 29 minutes.

July 6

WOD:

Split Jerk 5×1 (185 lbs)

Cookie:
Half a ‘Cindy’ with C2B Pull Ups

July 5

WOD:

• 30 Deadlifts (135 lbs)
• 20 Passthroughs
• 10 HSPU
• 200m Run
• 30 Box Jumps
• 20 Hang Power Cleans (135 lbs)
• 10 Burpees
• 200m Run
• 30 Double Unders
• 20 Pull Ups
• 10 Thrusters (135 lbs)

Son of a ...

July 2

WOD:

800M run

then 8 rounds of:

• 1 muscle up
• 2 ring dips
• 3 high box jumps
• 4 overhead lunges with a plate (45 lbs)
• 5 KBS with a bell heavier than usual (70 lbs)

Finish with an 800M run

Overhead Squats

Two WODs this morning.

WOD: 3x3 overhead squats (155 lbs)

WOD 2:
3 times:

• 1 snatch
• 2 overhead squats

Then:

• 50 double unders
• 50 Knees-to-elbows (every time you let go of the bar, do 5 burpees)
• 50 double unders

Finish with (3 times):

• 1 snatch
• 2 overhead squats

I finished WOD 2 in 11:58.

The Chief

The warm up tired me out this morning. Not a good sign.

WOD ("The Chief"):

• 3 power cleans (135 lbs)
• 6 push ups
• 9 squats

Do the above as many times as possible in 3 minutes. Rest 1 minute. 5 rounds.

I did 3 rounds across the board.

Fran

Did Fran for the first time this morning. What an ass kicking.

WOD (Fran):

• 21 thrusters (95 lbs)
• 21 pull ups
• 15 thrusters (95 lbs)
• 15 pull ups
• 9 thrusters (95 lbs)
• 9 pull ups

My time was 9:11.

Fran

Foggy Morning in Santa Cruz

WOD (5 rounds):

• 250m row
• 5 bench press (155 lbs)

For this workout each round was for time. My times:

1:25, 1:25, 1:25, 1:26, 1:27

Power cleans

WOD (6 rounds):

• 5 power cleans + jerk (155 lbs)
• 1 rope climb

My time was 13:49.

Snatching

WOD (3 rounds):

• 400m run
• 21 burpees w/lateral jump (over barbell)
• 12 snatches (95 lbs)

My time was 24:19.

Fractured Fran

Annie put us through a "fractured" Fran today. It's been ~6mos since I started doing CrossFit and I have yet to do the real Fran.

WOD (Fractured Fran):

• 21 thrusters (95 lbs)
• 21 pull ups
• 2 min rest
• 15 thrusters (95 lbs)
• 15 pull ups
• 2 min rest
• 9 thrusters (95 lbs)
• 9 pull ups

My time was 9:49.  I did all the thrusters without putting the bar down, but I've got to get better at stringing my pull ups together. It's killing my times.

Back from Santa Monica

WOD:

• 5 powercleans (185 lbs)

WOD 2 (5 rounds):

• 10 kettlebell swings
• 10 clapping push ups

My time was 5:49. The clapping push ups started to really suck by the third round.

WOD 3 (5 rounds):

• row for 30 seconds
• rest for 30 seconds

Total distance rowed was 793m.

Run Forrest. Run!

I hate running.

WOD:
Run 800m for time. Rest 4 minutes. 3x.
My top time was 3:16.

Run 400m for time. Rest 4 minutes. 2x
My top time was 1:22

Good morning

WOD (5 rounds):

• 5 knees-to-elbows
• 5 overhead squats (135 lbs)
• 5 handstand push ups
• 5 hanging power cleans (135 lbs)
• 5 chest-to-bar pull ups
• 200m run

My time was 22:00.

Variation on Fran

This Saturday Shari brought us a variation of the Fran benchmark workout.

WOD (3 rounds. Rest 1:30 between each round.):

• 200m run
• 7 thrusters (95 lbs)
• 7 pull ups
• 5 thrusters (95 lbs)
• 5 pull ups
• 3 thrusters (95 lbs0
• 3 pull ups

My times: 3:24, 3:21, 3:40.

Love the ring dips

WOD:
10, 8, 6, 4, 2 reps of:

• dead lifts  (body weight)
• hanging dumbbell cleans (1/2 body weight)
• ring dips

My time was 9:18.

Helen

WOD (Helen - 3 rounds):

• 400m run
• 21 kbs
• 12 pull ups

My time was 12:36.

Some people from CrossFit Central do Helen.

More Clean and Jerks.

The unusually muggy weather in Santa Cruz makes for some sweaty workouts. My shirt has been thoroughly soaked the past couple of workouts.

WOD:

• 15 burpee clean + jerks (135 lbs)
• 400m run
• 12 burpee clean + jerks (135 lbs)
• Alley loop run
• 9 burpee clean + jerks (135 lbs)
• Coldwell loop run

My time was 23:46.

Burpee clean + jerk

Perfect morning for a workout

It was an awesome day for a workout in Santa Cruz.

WOD:
Start with a 250m row

Then, 3 rounds of:

• 5 clean and jerks (135 lbs)
• 25 wall balls (20 lbs)

Finish with another 250m row. My time was 12:18

"Hella Fran"

Annie wanted to use the word "Hella" today, so she named the WOD "Hella Fran". The dumbbell thrusters were hella hard.

WOD (Hella Fran - 3 rounds):

• 400m run
• 21 KBS (24 kg)
• 15 DB thrusters (30 lbs)
• 9 pull ups OR 1 rope climb

My time was 16:38.

Newport Un-crippler

Those of us who did Murph Meets Trevor yesterday were encouraged to take today's workout easy.

WOD (Newport Un-Crippler):

• 30 back squats (185 lbs)
• 1 mile run

My time was 10:47.

Murph Meets Trevor

This workout was no joke. I lost my breakfast during the last run.

WOD (Murph Meets Trevor):
Completed with a partner- these reps are for each person but only one person can work at a time

• 800 m run
• 50 pull ups
• 100 push ups
• 150 sit ups
• 200 squats
• 800 m run

Josh and I knocked this out in ~39 minutes.

Dead lifts and Rowing

WOD:

• 3 dead lifts (275 lbs)
• row 250m
• 2 dead lifts (295 lbs)
• row 250m
• 1 dead lift (305 lbs)
• row 250m
• 2 dead lifts (295 lbs)
• row 250 m
• 1 dead lift (275 lbs)
• row 250m

I felt pretty good about my dead lifts today. I've never dead lifted over 245 lbs.

Nancy

WOD (Nancy):

• 400m run
• 15 over head squats (95 lbs)

5 rounds for time. I ended up with a pitiful time of 18:37.

Thanks, Gary

Gary has been filling in for Eva T. while she is out of town. He hit us with a fun workout this morning.

WOD (3 sets of 5):

• power clean + jerk (135 lbs)

Focus on technique. Rest between sets.

WOD 2 (5 rounds):

• 6 power clean + jerks (135 lbs)
• 12 pull ups

My time was 12:17.

Overhead Squats From Hell

Michele brought us a fun workout from the CrossFit sectionals.

WOD:

• row 1k meters
• 30 overhead squats (135 lbs)
• run 1200m

My time was 23:19. Yeah. The overhead squats sucked after rowing 1k meters.

Not Feeling It

Everything seemed hard this morning.

WOD (5 rounds):

• 10 ring dips
• 10 chest-to-bar pull ups (C2B)
• 10 power cleans (135 lbs)
• 200m run

My time was 21:35.

Dead lifts

WOD (3 sets of 5):

• dead lift (245 lbs)

Should have gone heavier. Next time I think I'll go for 265 lbs.

Overhead Squats

WOD: max overhead squat
I ended up hitting 185 lbs. Just about got it for two reps, but the first rep wasn't quite deep enough.

WOD 2:

• 200m run
• K2E

Start with a 200m run then do as many knees to elbows as possible. When you let go of the bar, do a 200m run before starting again. 10 minute time limit. I did 47 K2E.

Damn.

WOD:

1 min on/ 30 seconds off

• Row for Calories
• Wall Ball (20 lbs)
• KBS (24 kg)
• Weighted sit ups (30 lbs)

Move through each station rotating every minute. Repeat the rotation so you will do each station 2 times.

Run 200m

1 min on/ 30 seconds off

• Double unders
• K2E
• Push Press (45 lbs)
• Box jump

Repeat as above.

I didn't note my reps, but I did note the ass kicking this workout gave me. 

Push press and Front squats

WOD:

Push Press 1-1-1-1-1 (145 lbs)
Front Squat Max Reps

Complete max reps of front squat right after each push press with the same weight.

Front squat reps worked out to:

10, 10, 9, 10, 10

Hand stand push ups

Tuesday we worked on handstand push ups without using a wall for balance.

WOD (3 rounds):

• 5 free standing HSPU from the Headstand (NO WALL)
• 10 hanging “grinders” to the right and 10 to the left.
• 5 Knees THROUGH elbows
• 5 180 degree “stick it jumps”
• 400m run at 80%

Check out Kim and Debbie working on the handstand push ups.

Overhead Squats, Ring push ups, Box jumps

Great workout today. Loved it.

WOD (5 rounds):

• 7 OHS (115 lbs)
• 9 Ring push ups
• 12 Box jumps

My time was 10:16.

After the workout we did "L-sits" for 20 seconds, followed by 10 seconds of rest. I can't remember how many rounds, but my lower abs are feeling it.

L-Sit

Clean and Jerk

Should have gone heavier.

WOD (for time):

• 800m run
• 20 clean and jerks (60% of 1 rep max)
• 800m run

I used 105 lbs. It was too easy. My 1-rep max has probably gone up. Time was 16:10.

Clean and Jerk

Thursday, April 29

I didn't note any times during this strange, but very fun workout.

WOD:

Partner Med Ball 800m Run – partners run in opposite directions, one carries the med ball, hands off med ball to their partner when they meet, then both complete the 800m

Partner Med ball Sit ups – 2 min each-one partner throws from the front at a distance, right above, then each side, varying rep # and position to keep other partner working- Repeat for other partner

Partner 400m jump roping run – run while jump roping 200m, partner runs alongside. Switch and repeat

Repeat Partner Med Ball situps – 2 min each

200m Partner Farmer Walk – one partner carries dumbbells (1/2) BW to 100m mark, other partner walks/jogs alongside. Switch for second 100m

25 each jujitsu situps 

More Squatting

WOD 1 (3 rounds):

• 30 double unders
• 400m run

My time was 9:04

WOD 2 (3 sets):

• 5 back squats (235 lbs)

Double Unders Demo

Monday, April 26

This workout was in honor of a member of CrossFit Santa Cruz Central turning 83. I'll be happy if I'm not using a walker at 83, let alone doing CrossFit. Happy birthday, Vilma!

WOD:

• 1 rope climb
• 2 100ft lunge
• 3 muscle ups
• 400m run
• 5 HSPU
• 6 burpee/box jump
• 6 maneaters (40#/20#)

Start with 1 rope climb. Then move on to the lunges and go back and repeat the rope climb. Then move to 3 muscle ups, 2 lunges and 1 rope climb etc…..You are always working backwards so that each round ends with a rope climb. By the end you will have completed 83 reps of work in honor of Vilma’s 83rd birthday!

My time was 35:47. I'm just glad I survived this one.

Half Helen and Bench Press

First WOD (Half Helen; 3 rounds):

• run 200m
• 11 KBS
• 6 pull ups

My time was 4:38

Second WOD (Bench press):

• 5 reps (175 lbs)
• 3 reps (185 lbs)
• 3 reps (190 lbs)
• 1 reps (205 lbs)
• 1 reps (210 lbs)
• 1 reps (210 lbs)

My bench press needs some serious work. Failed both attempts for 210 lbs. Weak sauce.

Rowing

Wasn't feeling it today. Here is the workout all the same.

Partner WOD:

Row 500M-400M-300M-200M-100M
Rest 2min-1.5min-1min- 30s

While partner rows, complete as many reps as possible at 5 of 6 of the following:
Double Under
Box Jump
K2E
Squat
Mat-Nasty
Sit up
(can’t do same movement twice)

Rower’s time determines partners work time at movement - rest together. Apply each of the 5 movements to partners row distance, i.e., double under while partner rows 500m, squat while partner does 400m etc. Complete all row distances and movements before switching. Goal is to get as many reps possible so choosing an unfavorable movement for the longer row distances won’t make sense. Record: height of max box jump - total score of all reps - 5 row times.

Class ran right up to the hour, so I didn't have time to record my times and reps. I did OK with the rowing. 

Back Squats and Overhead Squats

Today we did some squatting.

WOD (15 reps):

• 1 power clean
• 1 push jerk
• 1 back squat (lower the bar on to your back from the jerk position)
• 1 push jerk (get the bar back over your head)
• 1 over head squat

After the over head squat you can lower the bar to your back and back squat again, returning to the over head squat position. If not, dump the weight and begin with the power clean. Prescribed weight is body weight. I wasn't able to get to ~180 lbs, so I stuck with 155 lbs.

The Overhead Squat, by Greg Glassman.

Squats, Push ups, Power cleans, and Running

The squats sucked and the running killed me.

WOD (3 rounds):

• 50 squats
• 20 push ups (on the bar)
• 10 HPC (135 lbs)
• 400m run

My time was 17:53. I really need to work on running.

HPC --> hanging power cleans

Mike Burgener: Coaching The Hang Power Clean

Pressure is on.

I was humbled to see that CrossFit Santa Cruz Central featured me on their web site today. They said some really nice things about me. The pressure is on to keep making gains. Fine with me.

WOD:
AMRAP in 7 minutes of:

• 7 Thrusters (115 lbs)
• 12 KBS (24kg)
• 7 C 2 B Pull Ups

Work until the very last second, as every rep counts. Score is total reps completed.
Rest 4 min.

In 5 minutes run 800m and then get as many OHS (115 lbs) as the remaining time allows.
Rest 4 min.

AMRAP in 3 minutes of:

• 8 Sumo Deadlift–NO high pull (115 lbs)
• 4 HSPU

Again, every rep counts. The workout was scored by the total number of reps. I knocked out 130.

Legend:

AMRAP - as many rounds as possible

KBS - kettlebell swings

C2B - chest to bar pull ups

HSPU - hand stand push ups

Making Gains

About a month ago I determined my one rep max for back squats was a meager 250 lbs. Today we did 3 sets of 3 back squats and my weight was 245 lbs. That's the kind of gains that make me smile.

WOD:
3 sets of 3 back squats (245 lbs)

"cookie":

• 10 double unders
• 1 rope climb
• 20 double unders
• 2 rope climbs
• 30 double unders
• 3 rope climbs
• 20 double unders
• 2 rope climbs
• 10 double unders
• 1 rope climb

I can't remember my time for the cookie, but it was pretty good.

Row, Press, and Sit up

Really fun workout this morning.

WOD (5 rounds for time):

• row (250m)
• 1 power clean (105 lbs)
• 5 presses (105 lbs)
• 10 sit ups

There was a catch to the row. I had to keep the pace per 500m under 1:50. My time for the workout was 13:23.

Some video of the workout: Waaaaaaaaaa!

Monday, April 12

I ate a bunch of junk all weekend. Monday morning I felt like a truck hit me. Back to eating good again.

WOD (for time):
50 Double Unders
40 Sit ups
30 Push Jerks (95 lbs)

200m run

40 Lateral jumps over bar
30 Hang Power Cleans (95 lbs)
20 Burpees

200m run

30 Lunges
20 OHS (95 lbs)
10 Med Ball Clean/Wall ball combo (20 lbs)

200m run

Not a fun workout when you are dehydrated and have a mild headache. My time was 20:13.

Saturday, April 10

WOD:
Max Clean and Jerk or Work on Clean and Jerk Technique with a heavy weight for you.

I worked on technique with 165 lbs.

Clean and jerk

Dead Lift

I'm beginning to enjoy workouts that include dead lifts.

WOD:
3 sets of 5 dead lifts. Rest for about 3 minutes between sets. My weight was 245lbs.

Then:

• 3 presses (75lbs)
• 3 push presses (75lbs)
• 3 push jerks (75lbs)

Do two rounds of the above then run 200m. Do it all again twice more (not the dead lifts). My time was 7:33.

Deadlift failure

7am workout

I usually workout at 6am, but I had today off so I slept in an extra hour and hit the gym at 7am. The 7am'ers were a lot of fun.

WOD:

• wall ball (20lbs)
• 400m run (50% effort)
• KBS (24kg)
• 400m run (70%)
• double unders
• 400m run (100%)
• K2E (or sit ups)

The workout was a tabata workout. We do each movement for 20 seconds followed by 10 seconds of rest for 4 rounds. Your score is the lowest number of reps of the 4 rounds.

Scores:

• wall ball (11)
• 400m run @ 50% (1:57)
• KBS (8)
• 400m run @ 70% (1:42)
• double unders (13)
• 400m run @ 100% (1:26)
• K2E (6)

Chest to the bar

I ran out of gas during the warm up this morning.  Not a good way to start.

WOD (5 rounds):

• 7 thrusters (95lbs)
• 7 kbs (24kg)
• 7 c2b pull ups (chest-to-bar)

My time was not impressive. 19:03.

Heavy

225lbs felt heavy today.

WOD:

• 1000m row
• 9 dead lifts (225lbs)
• 9 hspu
• 7 dead lifts
• 7 hspu
• 5 dead lifts
• 5 hspu

Do the above within 15 minutes. If you have time to spare, do as many rounds of "Cindy" as you can before time runs out.

"Cindy":

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

I finished the WOD with just enough time to do 5 pull ups.

Feeling good

I felt great during the workout this morning. I had one of those CrossFit moments where you finish the last round, look around, and realize that you are much farther ahead than most of the class. That's when you think that you must have counted wrong, then realize you didn't.

WOD (for time):
800m run
Five rounds:

• 7 back squats (185lbs)
• 7 db floor press (45lbs / lay on the floor instead of a bench)
• 7 dead hang pull ups

800m run

My time was 17:33.

Monday, March 29th


WOD (for time):

3 Rounds:

• 7 Ring push ups
• 9 K2E
• 12 Lateral jumps

2 Rounds:

• 400 m Run
• 15 OHS  (83/115)

1 Round:

• 200 m Run
• 9 Thrusters (83/115)
• 9 Pull ups

My time was 16:37

Knees to elbows (K2E)

Front Squats, HSPU, Sumo High Deadlifts, Ball Slam

First part of the workout was 3 sets of 3 front squats. My weight was 185lbs.

WOD (as many rounds as you can in 15 minutes):

• 5 hand stand push ups (HSPU)
• 12 sumo high deadlifts (95lbs)
• 15 ball slams

I completed 6 rounds.

CrossFit at Google

Friday, March 26

There were a couple of beginners CrossFit classes for Googlers today at Charleston Park. Everyone seemed to love it! I hope we get regular CrossFit going on at Google. I'd love to work out at a decent hour instead of 6AM.

WOD:
4 rounds of air squats. 40 seconds of work followed by 10 seconds of rest.
200m jog
4 rounds of push press (with pvc pipe). 40 seconds of work. 10 seconds of rest.
200m jog
4 rounds of push ups. 40 seconds of work. 10 seconds of rest.
200m jog
4 rounds of hollow hold. 40 seconds of work. 10 seconds of rest.
200m jog

Clean, Jerk, Pull Up, and Dip

Loved the workout today.

WOD (3 rounds for time):

• 9 clean + jerk
• 18 pull ups
• 18 dips
• 3 minute rest

I used 115 lbs for the clean + jerk. My times:

5:46 - round 1

6:50 - round 2

7:46 - round 3

Clean and Jerk

“Christine”

WOD: “Christine”

3 rounds for time:

• Row 500m
• Deadlift x 12 (175lbs)
• Box jumps x 21

My time was 16:48.

Watch "Christine":

Whatever

Today the workout was a collaborative process. We got to suggest exercises and the trainer wrote them on the whiteboard. Each person chose 5 from the list for their workout. Each exercise was to be done for a total of 41 reps in honor of Michele's birthday.

WOD (5 rounds):

• 8 wall balls (20 lbs)
• 1 rope climb
• 8 box jumps
• 8 handstand pushups
• 8 lunges

Do 8 reps for each item. Do 9 reps for one of the rounds.  My time was 13:22.

Back Squats and Pull Ups

WOD (5 rounds; not for time):

• back squats (5 reps / 205lbs)
• max pull ups

Pull up numbers: 15, 10, 7, 5, 4

The weight used for back squats was supposed to be heavy, but not heavy enough to require spotters. We were really focusing on form.

Run. Swing. Sit up .

WOD (3 rounds):

• 800m run
• 25 KBS (24kg)
• 25 sit ups

My time was 18:22

It's a trap

Monday, March 16

My traps are killing me.

WOD:
800m run
3 Rounds

• 10 Dead lifts
• 7 Hang power clean
• 5 push jerk

400m Run
2 Rounds

• 10 Dead lifts
• 7 Hang power cleans
• 5 Push jerks

200m Run
1 Round

• 10 Dead lifts
• 7 Hang power cleans
• 5 Push jerk

My time was 22:02. Weight was 115 lbs.

Sunny Saturday Morning

This was one of those workouts where I almost lost my dinner from last night.

WOD (3 rounds):

• box jumps (1 minute)
• ring dips (1 minute)
• rest (1:30)
• wall ball (1 minute @ 20lbs)
• KBS (1 minute @ 24kg)

Kettle bell swing demo:

http://www.youtube.com/watch?v=rJqPgV681Hg

Run

Went for a 3 mile run tonight. My time was ~28 minutes.

Press

Today was mostly prep for back squats later in the week.

WOD: Press - 3 sets of 3. My weight was 115 lbs.

The rest of the time was used for doing box squats (practicing proper form of back squats).

Check out some back squats:

http://www.youtube.com/watch?v=WYeDpZfzEUY

“Storm Chipper”

WOD: Storm Chipper

• 400m Run
• 21 KBS  (24 lbs)
• 12 Pull ups
• 400m Run
• 15 OHS  (95 lbs)
• 400m Run
• 9 Deadlifts (225 lbs)
• 9 HSPU

I forgot to note my time. The important part is that I did the prescribed weight for all the lifts.

For those who don't know:
WOD = workout of the day

KBS = kettle bell swings

OHS = over head squats

HSPU = handstand pushups

Snatch and Thrust

WOD (5 rounds):

• 7 snatches (95lbs)
• 5 thrusters (95lbs)
• 3 box jumps

My time was 15:02

What the heck is a snatch? Watch this.

Thrusters:

Press and Row

Fun workout this morning.

WOD (21, 15, 9):

• row (calories)
• shoulder press

Do the above for 21 reps, 15 reps, and 9 reps.

My time was 8:52.

Holy Medicine Ball

Today was one of those days when the warmup could have been the workout and I would have been good. The warmup involved medicine balls and so did the workout.

WOD (Schweaty Ballz):

Do three rounds of the following:

• medicine ball pushups (7)
• medicine ball cleans (10)
• wall ball (15)

After 3 rounds of the above, take your 20 pound medicine ball with you on a 200m run. Repeat all of this for a total of 3 rounds.

My time was 20:31 (or something like that).

Back Squat and Kettlbell

Worked on finding our 1 rep max back squat weight. I hit 250 lbs. Since this is CrossFit, we couldn't stop after finding our max, we had to do a quick "cookie".

Cookie (alternate between swings and dead lifts):

kettlebell swings: 15, 11, 9, 6, 3
kettlebell sumo high deadlifts: 3, 6, 9, 11, 15

My time was 4:31

Bench press, Double unders, and Rope climbs

Really fun workout this morning. Loved it.

WOD (for time):

• bench press (155lbs)
• double unders
• rope climb

The workout was 5 rounds. First round was 3 reps bench press, 3 rope climbs, and 30 double unders. Second round was  2 reps bench press, 2 rope climbs, and 20 double unders. Third round was 1 rep bench press, 1 rope climb and 10 double unders.  The final two rounds work back up with 2 reps and 3 reps.

My time was 13:52.

Note to self: 155 lbs was too easy for this workout. Next time I think I'll try for 165 or 175.

Gonna Feel That in The Morning

I hit CrossFit for the 8am workout this morning. It was the first day since beginning CrossFit back in November that the sun has been up when I got to the gym. Come on spring!

WOD:

• 100 medicine ball sit ups
• Overhead lunges 200m (45lb bar)
• 100 medicine ball sit ups
• 200 squats

This was a partnered workout. For the sit ups, you lay on the ground with your feet touching the feet of your partner. Lay back with the medicine ball touching the floor above your head. As you sit up, throw the ball to your partner. Your partner catches the ball and does the same.

When doing the lunges, go as far as you can and as you are about to fail, hand off the bar to your partner. Continue until the 200m mark.

Gary and I finished second with a time of: 15:27.

Pull Ups

This morning was all about pull ups.

WOD (4 rounds):

• 10 dead hang pull ups
• 5 pull ups (kipping)
• 600 meter run

My time was 18:57

Stop. Hammer Time.

Feb. 17. Birthday workout.

WOD (Hammer Gone Bad):

3 rounds

• 1 min sledge hammer strikes right
• 1 min box jump ( max 8/ round- higher than normal box jump, step back)
• 1 min sledge hammer strikes left
• 1 min hang power clean (30/45 dumb bells)

* 1 min rest between rounds
* score total reps
My numbers:


Exercise: round 1, round 2, round 3
Box jumps: 8, 8, 8
Hammer right: 32, 31, 30
Hanging power cleans (45lbs): 13, 7, 6
Hammer left: 23, 22, 25

Total score: 208

The CrossFit Santa Cruz Central Crippler

People walk funny after this workout.

WOD:

• 15 back squats (body weight)
• 800m run
• 15 back squats (body weight)
• 800m row

My time was 11:20. I didn't attempt body weight for the squats. Instead, I did 155lbs. I probably should have done 165lbs.

Ass Kicking

Saturday Jan. 30


WOD:

• Wall ball
• Burpee
• kettlebell swings
• box jump
• db thrusters
• row (calories)

Do 21 reps each for the above. When finished, do it again 15 reps each. Finish by doing it all again 9 reps each. Fall on floor and die.

A Sweaty One

Thursday Jan. 29


WOD:
5 rounds of 3 minutes each with a 200m jog and recovery period totaling 3 min between rounds (so can alt. groups if a big class)
Count rounds within each round of 3 min
3 burpee pull-ups (jumping pullup if can’t do unassisted)
6 squats
9 box jumps

I think I did this number of rounds for 5 rounds:

1. 3 2/3
2. 3
3. 2 2/3
4. 2
5. 2 1/3 

What kind of workout tells you to jog 200m and calls that a recovery period? A crazy workout programmed by Gary. That's what kind. Damn.

Power cleans and busted shins

Tuesday Jan. 26



WOD:
Jerk from the Rack dump the bar and then do 3 power cleans and put the 3rd one back in the rack.
work up to a heavy set of 1 jerk + 3 power cleans x3 across.

My working weight was 137lbs

The workout was fun, but I had a little accident when dumping the bar. Check out my shins.

From

Finally Back in The Gym!

It's been almost two weeks since I've been able to get my CrossFit fix. Had a nasty cold. So glad to be back.

WOD: 5 rounds

• 5 kbs
• 10 push ups
• 15 double unders

I had trouble getting air because of the lingering cough I have, but this workout was fun. My time was 22:38.

Caught a cold

Came down with a cold this weekend. Hopefully I can get back in the gym by Wednesday.

Ass and Shoulders

Fun workout today. Shari warmed us up and then had us do five rounds of the following:

WOD:

• 20 overhead walking lunges (75lbs)
• 20 double unders
• 10 ring push ups

It took me 19:41.

Viva La Eva

Wednesday's workout destroyed me.

WOD: “Viva La Eva”

• 1k Run
• 25 Squats
• 5 Muscle Ups
• 25 Push Ups
• 25 Sit Ups
• 10 Hand Stand Push Ups (HSPU)
• 2 Rope Climbs
• 15 Hip Extensions
• 25 KBS (24kg/16kg)
• 1k Run

Jackie

I met Jackie for the first time on Monday. She kicked my butt when I got to the pull ups.

WOD: 'Jackie'

• 1k meter row
• 50 Thrusters (45#/33#)
• 30 Pull Ups

Overhead

Today's workout featured a very long warmup compared to the actual workout. We did "alley loop", stopping at each of the four corners to do 10 double unders and 10 air squats. The warmup continued in the gym with some snatch and overhead squat warm ups. We ended with 15, 12, and 9 for sit ups + hip extensions.

WOD: Do as many rounds of the following in 15 minutes.

• 5 snatch grip dead lifts
• 5 power snatches
• 5 overhead squats
• 100meter run

I completed 7 rounds.