Friday, December 31, 2010


One Snatch on the minute for 15 minutes

Record both the highest and the lowest weight used.

95 lbs. - 167 lbs.

Got my numbers mixed up (darn those kg plates!!) and only had 167 on the bar when I thought that I had 177 lbs. Still, I was able to get full squat snatches with it 4 times. Good numbers considering I was not feeling very strong today.

Thursday, December 30, 2010



5 Rounds
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest preceisely 3 minutes between each round

Time - 39:38

Went a little fast out of the gate in the first round. Need to work on push-ups and sit-ups.

Tuesday, December 28, 2010


30 Squat clean & Jerks, 155#
(Movement is from the ground to overhead, passing through a front squat where the crease of the hip passes below the height of the knee cap. The finish position is arms, hips and knees fully extended and at least a portion of the ears visible in front of the arm.)


Shoulder to overhead portion much harder than I was ready for. Cleans felt good. I felt my form was a little better on the cleans than it has been.

Monday, December 27, 2010


AMRAP in 20 minutes

10 Wall ball shots
10 Back extensions

11 rounds + 10 WBS & 1 GHD

Moving slow in the 20 min range today. Working out on my old, crummy roman chair-style GHD is part of low #, but not all. Wall balls unbroken. Back extensions not too broken up. GHD broken.

Friday, December 24, 2010

December 24th, 2010



5 rounds for time:
155 lb. Deadlift, 12 reps
155 lb. Hang Power Clean, 9 reps
155 lb. Push jerk, 6 reps.



Last time I did this WOD I scaled it down to 135 lbs. and still was in the 16 - 17 minute range.

Wednesday, December 22, 2010


Four rounds for time:
30 Backwards rope skips
400m run
30 double-unders


Tuesday, December 21, 2010


10 rounds for time and load (on Clean & Jerk)

1 Clean & Jerk
5 pull-ups
10 push-ups
15 squat

Time - 14:35 - 185 lbs.

Form was pretty bad on C&J. Started WOD with 195 lbs. After 2 rounds went down to 185 lbs. because of poor form. Good WOD. Need to practice jerks and cleans more.

Monday, December 20, 2010



225 Deadlifts
135 Overhead Squat

Time - 16:24

2 - 3 days of poor eating (lots of temptation and poor availability of healthy alternatives), too many beers on Sunday, etc. No one to blame but myself and my now poor OHS form.

To Do:
Improve Oly lifts, OHS, Cleans, Jerks

Friday, December 17, 2010

December 17th, 2010


7 rounds for time of:
10 Wall-ball shots, 20# ball
10 pull-ups

Time - 6:16

Felt good about this time, even though I was hoping for a closer to 5 minute time. For 140 reps that is about 2.7 seconds per rep average. Same average time per rep would = a 4 minute Fran. So not too bad on time domain. Anyway, WOD was hard fast and after I recovered left me feeling both worked and good. Thumbs up!

Wednesday, December 15, 2010

5-3-1 Lift: Squat Clean
90 x 5
110 x 3
130 x AMRAP (20)



10 rounds for time
- 150 meter run
- 7 Chest-to-bar Pull-ups
- 135# Front Squats
- 7 HSPUs

Time - 41:33 (scaled to 1 abmat on HSPU)

Unbroken on chest-to-bar pull-ups & Front Squats...horribly broken on HSPUs. Should have moved faster between exercises and did not.

HSPUs are my new weakness to conquer.

Tuesday, December 14, 2010


Worked up 1 RM deadlift (430#)


10 min AMRAP
- 10 Deadlifts w/225#s
- 15 Box jumps, 20 inch box

7 rounds + deadlifts

430 lbs. is a new max. Still sore from Saturday's deadlift workout, so happy to go up by 5 lbs.

Monday, December 13, 2010

5-3-1 Lift: Squats
5 x 120
3 x 150
AMRAP x 180 (25)



3 rounds for time:
- 20 'L' pull-ups
- 30 Toes-to-bar
- 40 Burpees
run 800 meters

Time: 44:22

New least favorite WOD maybe....

Saturday, December 11, 2010


165 X 5
185 X 5
210 X >1 (5)

Felt a little weak on squat cleans. I was wearing my new Nike Free Run+ shoes vs. my Do-wins and that might have been most of it.


245 Deadlifts
Rings dips


Solid time given how much I generally suck on ring dips. I got through the first and last set of deadlifts unbroken, so that was a PR for 20(21) rep deadlifts.

Friday, December 10, 2010

5-3-1 Lift: Push Press
125 X 5
140 X 3
160 X >1 (7 )


3 rounds for time:
- 15 Hang Power Cleans w/135 #
- 15 Burpees

Time - 5:50

Not happy with my time. I felt that I should have been faster on the hang power cleans. My poor form was slowing me down/wearing me out.

Wednesday, December 8, 2010

5-3-1 Lift: Back Squat
225 X 5
255 X 3
285 X >1 (9)


KB snatch w/right arm, 1.5 pood
KB snatch w/left arm, 1.5 pood

Time - 11:55

Form was poor with heavier weight.

Tuesday, December 7, 2010


'Tabata This'

1 minute rest
1 minute rest
1 minute rest
1 minute rest

Score is lowest of number of reps for each exercise: 46

The following were the ones that I felt needed work:

Monday, December 6, 2010

5-3-1 Lift:Deadlift
5 X 285
3 X 325
>1X 365 (7)


Front Squat



280 is a 15# PR I think (I think the last time I singled on the Front Squat I did 260 or 265)

Saturday, December 4, 2010



1 mile run
2000 meter row
1 mile run

Time - 25:25

Really chilly today, but at least the sun was out and it was not raining.
Jerry was friend of mine and I was really glad to do his WOD fully Rx'd this tiem. Did it team styley last time, due to lack of enough rowers to go around at the gym.

Friday, December 3, 2010

5-3-1 Lift: Push-press
115 x 3
135 x 3
150 x >3 (9)

95# squat x 50
5 rope climbs
115# squat x 40
4 rope climbs
135# squat x 30
3 rope climbs
155# squat x 20
2 rope climbs
175# squat x 10
1 rope climb

Time - 18:36

Wednesday, December 1, 2010


Work up to 1 RM squat clean


10 min. AMRAP
125 squat cleans X 6
12 pull-ups
24 double-unders

225 for the 1RM squat clean
4 rounds on AMRAP

Tuesday, November 30, 2010

5-3-1 Lift: Deadlift
270 x 3
305 x 3
335 x >3 (9)

5 rounds for time
- 7 muscle-ups
- 21 burpees

time - 32:27

Need to cycle through burpees faster

Monday, November 29, 2010

5-3-1 Lift: Squat
210 x 3
240 x 3
270 x >3 (9)

20 min AMRAP
10 115# Push Press
10 KB swings 1.5 pood
10 24" boxjumps
*with 20# vest

Score: 7 rounds + 2 Push press

Saturday, November 27, 2010

5-3-1 Lift: Push-press

110 X 5
125 X 5
140 X >5 (9)


10 rounds for time:
- 15 deadlifts
- 15 push-ups

Time - 12:16

Ugh. Push-ups suck, but are getting better.

Friday, November 26, 2010

5-3-1 Lift: Squat cleans*

145 X 5
165 X 5
185 X >5 (I know I got 8, I think maybe 9. Lost count)

*Did not let go of bar during first two sets, dropped it each time on the last/heavy set.


21-15-9 for time of:
Sumo DL Hi-Pulls w/95 lbs.

Time - 25:11

Thought it would be shorter, but still a great workout. It made the SDLHPs seem easy when paired with the HSPUs. Unbroken on all rounds of the SDLHPs.

Wednesday, November 24, 2010

5-3-1 Lift: Deadlifts

245 X 5
285 X 5
325 X >5 (9 reps)


Pull-up Ladder
1 pull-up the first minute
2 pull-ups the second minute
3 pull-ups the third minute....

Score - 16 rounds + 14 pull-ups

Tuesday, November 23, 2010

5-3-1 workout: Squats

5 X 195
5 X 225
>5 X 255 (8 reps)

For time-
25 Walking lunges
20 pull-ups
50 Boxjumps, 20" box
20 Double-unders
25 Ring dips
20 Knees to elbows
20 Kettle bell swings, 2 pood
30 sit-ups
20 Hang Squat Cleans, 35 # DBs
25 Back Extensions
30 Wall ball shots
3 Rope climbs

Time- 20:47

Sunday, November 21, 2010


3 rounds for time:
- 400 meter run
- 50 sit-ups
- 40 wall ball shots w/20# ball


Simple but deadly.

Saturday, November 20, 2010


5 x 30 reps for time

5 rounds of:
Row one minute for cals
Complete number of burpees = 30 - numbers of calories rowed
repeat (i.e., row 25 cals and then do 5 burpees)
Have to stay on the rower the whole minute

Time = 7:44

Thursday, November 18, 2010


Repeat 4 times:
-500 meter row
-3 minutes rest

1:31; 1:33; 1:37; 1:37

15:18 Total? (I think?)

1:34.5 average 500 meter row

Why do I always go into a rowing WOD thinking that I enjoy rowing? Probably because I really hate running sooo much.

1st 500m row: Felt good

2nd row: Still feeling good, but thinking that maybe the gym timer is running faster than
the timer on the rower. It seems like 3 minutes is oging by way too fast after
second row.

3rd row: First 200 meters, feeling pretty good. Next 300m = death.

4th row: Totally dead….before I got on the rower. I just kept reminding myself not to go
into the light.

Wednesday, November 17, 2010



165 lb. Thrusters

Time: 12:20

Wow! Thrusters at that weight were very difficult to lock out. Need to practice not 'muddling in the middle' and really accelerating through the top middle of the thruster. Muscle-ups were hard the first round, but got easier as the WOD went on. I have not done muscle-ups for awhile because my right forearm and shoulders were giving me a little trouble when I did them, but they felt fine today.

This is one of those milestone WODS that even 4 months ago I simply would not have been able to complete., let alone at any other time before that.

Lots of WODs with heavier than past working weights on the mainsites coupled with complex movements (Muscle-ups, HSPUs, etc.). I am hoping that trend influences the programming for the sectionals and the regionals. Might give me a leg up.

Tuesday, November 16, 2010


5 rounds
7 inverted to hanging on the rings
15 ring push-ups

Scaled to 3 rounds

Worked my back and shoulders in a way that was different than most every other WOD. Well worth the time and fun to do.

Monday, November 15, 2010


3 rounds for time
- 500 meter row
- 3 rope climbs
- 15 kettlebell swings, 2 pood


Lost my mojo on the rower pretty quick, good first interval. 1:39, 1:49, 1:55 average 1st, 2nd and 3rd round. Transition from rope to kettlebell swings tougher than I was ready for. Good to rope climb again. Coaching point from Jeff Vale that helped today. 'Long arms' and pull up my feet to get the foot lock, don't simultaneously do a pull-up. Much easier and more efficient.

Saturday, November 13, 2010

Rest and Intensity

I used to be a religiously 3 on 1 off guy. I followed the CrossFit main site almost without fail, and that included the 3 days of working out followed by 1 rest day cycle nearly without fail unless I was sick or injured.

Since joining CrossFit Snohomish, I generally have not followed that dogmatic program of rest. Unless work/my scheduled prevented it, I have gone whenever there is a programmed day of training, only occasionally taking a day of rest that fell outside the gym schedule. Sometimes I have worked out 4 days out in row, sometimes even 5 (very occasionally) and sometimes only 2. Every once in awhile, I felt a little over-trained, but Sundays were always off days and I generally was able to climb out that feeling in a few workouts.

Guess what? I got much more progress out of the last 5 ½ months that I have been following that schedule than I did in the almost 2 years prior. While I don’t think that is necessarily because of the change in rest days, there are a lot of other factors involved including how awesome CF Snohomish is a gym and Jeff Vale is as a coach, I don’t know that it isn’t. But I also think, previously mentioned other factors considered, it certainly could be interpreted as being in spite of the change in the rest days. It could very well be that had I been sticking to the 3 on 1 off cycle and still working with Jeff during that time I would have gotten at least the same amount of progress. But what if more regimented rest days gave me more progress?

In preparation for the CF Taranis Winter Challenge, I did two triple days (3 workouts in one day) in advance of the competition. The first time was 4 weeks out and then second triple was 2 weeks out. The first time, I was pretty tired immediately afterwards. I slept most of the following day. I only took that one rest day after the first triple and then went right back to following the gym programming. While I felt physically okay a few days later and had some good workouts that week about 4-5 days afterwards, I had really poor rest the second week following the triple. I had to attend a training class that 4 of the work days that week and the commuting back and forth 2 hours each way with traffic took a toll. I took an extra rest day in there, but it was not very restful because I was still commuting back and forth for 4 hours each day.

At the end of that week, 2 weeks after the first triple, I went ahead and did another triple WOD day. I felt I was up for it because I was feeling a little more rested by then. After that triple, I never really felt rested up for about 2 weeks. I took a couple extra rest days here and there during the next 2 weeks, even two rest days in a row on Jeff’s advice. Then, just 3-4 days before the competition I was good to go again. But it was about 11-12 days before I felt 90-100% during training again that time. A case could be made here that extra rest was key here (but also that the extra rest was necessary due to the two triple days).

Competition time (CF Taranis Winter Challenge). I did OK performance wise given my ability, except for a leg cramping issue (which was a nutrition hydration thing combined with every WOD being quad focused). The 3 prior triple WOD days definitely prepared me in many ways for the competition, a topic for another time, but I felt like I was ready to go after a good night’s sleep (thanks to a sleeping pill), recovered pretty well from the WODs and was mentally ready to push myself in the later WODs despite being tired from the prior WODs. It helps that we were in a medium sized gym with about 100 – 200 people all cheering for somebody. Adrenaline anyone? Plus there was good caffeine being brewed onsite (really good, Black Stilt Coffee is the bomb!)

If I had followed the 3 on one off rest day pattern during those 4 weeks before the comp, I would have only had 7 days rest. 3 days on and two days off, then I would have had 8 days. How many rest days did I take? 11 days. But I feel that about 2 days of that were due to the triples and 2 days for a light week just before the competition. So 7-8 days without counting those.

What are my take a ways?

Rest days are important
- If you are feeling over-trained, you probably are and already have been for awhile
- Once you are over-trained it takes a number of days, depending on how over-trained you and how much rest you can get, to get back to ‘normal’. Sometimes one rest day will not do it.
- Extra rest won’t hurt it, generally it helps.
- Long workouts (25-35 minutes plus) tap into an energy reserve that it is difficult to restore. Regulating how often they are done or at least monitoring how often you do them and making sure extra rest and nutrition is supplied afterwards is important.

Intensity is key
From ‘Understanding CrossFit’, an article in the CrossFit Journal:

“The CrossFit prescription is “constantly varied, high-intensity, functional movement.”…..Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.”

Intensity…is the independent variable most commonly associated with maximizing favorable adaptation to exercise. If duration or frequency take away from intensity, then the amount of benefit that you receive from the training may be drastically reduced.

Conclusions for me:
- Getting regular rest days may help me hit a overall higher level of intensity on more days of the week/month
- Every once in a while, every two to three weeks, a double day might be a good way to temporarily amp up the intensity
- Regular and adequate sleep is one of the key things that I can do to improve in performance.

Friday, November 12, 2010


5 rounds for time
400 meter run
15 ring rows
15 push-ups


Not that I am ever 'good' on running WODs, but 5 rounders are not my forte. I was shooting for under 15, so not horrible one week after the challenge. I think 'Kelly' will be coming up on Monday. Hopefull the weather will be decent again. It was really nice today.

Thursday, November 11, 2010


For time:


135 Thrusters
Weighted pull-ups (45# DB held between ankles)


Felt pretty darn good despite this weekend. 3 days rest followed by a 'heavy day' was perfect for recovery. I feel much better than I did for 10 -12 following triple days prior to the Winter Challenge.

Wednesday, November 10, 2010


Shoulder Press


I was not feeling real strong today, mainly tried to concentrate on form, but still put some good weights. Still sore from this weekend. Took a nearly unprecedented 3 rest days in a row off and that is all I can take. Definitely needed it.

Sunday, November 7, 2010

November 7, 2010

I got back tonite from CF Taranis Winter Challenge 2010 in Victorisa. I did not do as well as I thought I would. I ended up 44th out 64 men. since one of the WODs did not play to a single strength that I have I did as good as should have. It was all I could I do to keep moving through the third WOD. That WOD will forever after be the most brutal WOD I have every done (until the next one that is that bad, of course).

I think that there were only 2 older guys in my age range (38 & 41) who competed in the individuals. Ian Chapman and John Langford, who finished around 33rd and 14th respectively. Totally awesome athletes by the way, and super nice guys. So considering that everyone else was under 30 and on the sunny side of 25, I did pretty well (just not as well as Ian & John L.).

4 WODs were programmed as follows ( I will update later with results as I can remember/they are posted on CF Taranis' website).

WOD #1:
Within a 10 minute time limit, perform a max set of pull-ups (ends when hands leave the bar) and then in the remaining time establish a 1 RM squat clean

33 pull-ups
240 # for 1RM Squat clean

WOD #2:
3 rounds for time with a 5 minute cap:
15 walls balls (20 # ball)
10 burpees


WOD #3: (worst WOD of my life)20 minute AMRAP
- 20 backwards skips
- 20 air squats
- 20 double-unders
- 200 meter run

6 rounds. + backwards skips, squats & double-unders

5 rounds for time of:
-9 deadlifts w/135#s
-6 power cleans w/135#s
-3 Squat cleans and overhead anyway w/135#s

7:27 ? (not sure)

Came down with severe cramps in my quads in the long intermission between WOD # 3 & 4. I will write more on that later if I get the chance. It was awful. I came close to not being able to even walk out on the floor to compete in the last WOD and taking a short trip to the local hospital. Luckily for me I got some good advice about getting rid of the cramps from my coach Jeff Vale, tried a few things (gatorade, 'revive' vitatmin water, 5 salt packets, 4 bananas) and just barely rallied in time to walk out in time for my heat.

Then, I won my heat. Great ending to a great day.

It was a great weekend and a lot of fun. As my coach and friend Jeff Vale told me I would, I learned a lot about myself, competing and so much else this weekend. I would do it all over again and will do it again next year.

Friday, November 5, 2010

Travelling to Victoria Canada for the the Winter Challenge. Honestly, I am very nervous. I am worried about performance, obviously, but also the logistics of getting there with everything that I need, sleep, being in front of a bunch strangers, etc.

Just have to zone out on 'game day' and focus on the task at hand.

Thursday, November 4, 2010


Overhead Squat


Did this WOD in regular 'WOD Killa' shoes vs. my weightlifting shoes. Felt a little wobbley on the bottom. I think that might have been part of it.

Tuesday, November 2, 2010


30 strict Pull-ups
20 Kipping Pull-ups
60 Push-ups (Games style)
400 meter run
500 meter row
400 meter run
500 meter row


Monday, November 1, 2010


'Melinda' (scaled)


Deadlifts 1.5 BW (scaled to 245)
45 # DB Squat cleans (scaled to 40#)


Friday, October 29, 2010


20 min AMRAP
95 lb. Thruster, 5 reps
95 lb. Power Clean, 7 reps
95 lb. Sumo High-Pull DL, 10 reps

11 rounds + Thrusters & Power Cleans

A 2+ round PR from the last time I did this WOD a year ago, so pretty happy with my effort. I could not quite keep up with Ryan, who is just kicking ass (especially mine) lately. I was able to get through each set of thrusters and power cleans unbroken, but the Sumo HPDLs are the devil. I was breaking those up too much.

Thursday, October 28, 2010


Turkish get-ups w/45# barbell, alternating right and left arms
Sots Press w/45# barbell

We messed up the first round and did 21 each arm, it should have been 21 total (instead of 42 total if 21 each arm is performed.


Would rather not do that again.

Wednesday, October 27, 2010


Back squats


315 was my max for one rep back in July. New PR for 3 at 220 lb bodyweight.

Monday, October 25, 2010


For time:
Sumo High-Pull Deadlifts w/75#s
Push Press/Push Jerks w/75#s

Time - 10:14

Much slower than I feel like I should have completed this one. Still out of gas from this weekend.

Saturday, October 23, 2010


WOD #1

Deadlift, 225#
Burpees (over the bar)
20" Box Jumps

Time - 10:34

WOD #2

AMRAP in 10 minutes of:
5 Clean & Jerks w/135#
10 Pull-ups
15 KB Swings (1.5 pood)

Number of rounds: 4 + 1 Clean & Jerk

WOD #3

3 Rounds for time of:
50 Double-Unders
40 OH Stationary Lunges (45#s)
30 Sit-ups (AbMat)
20 Pushups (CF Games standards)
10 OH Squats w/95#

Time - 31:39

So-so on the first WOD, pretty good on the second then fell apart during the 3rd.

Thursday, October 21, 2010


15 rounds of 'Cindy' for time:
- 5 pull-ups
- 10 push-ups
- 15 squats

Time 19:20

I was able to make it through all rounds unbroken (with pauses between exercises/movements).

Tuesday, October 19, 2010



Box jumps, 24 inch box

Time - 29:04

That was horrible.

Monday, October 18, 2010


5 rounds of
Push Press or Push Jerk 85#s x 15 (do push press as long as possible, then go to push jerk)
Rest one minute

The goal for this WOD is push press unbroken, downshift to push jerk if needed, through each round. I made it 3 rounds all push press. The fourth round I push jerked through unbroken. The fifth round I made it to 11 and then failed.


Lunges for 400 meters for time

Time - 19:02

Friday, October 15, 2010


1-1-1-1-1 Squat Clean
500 meter row for time

205-225-235-240-245 (20-30 # PR!!!)

1:28 500 meter row

I have power cleaned 245 at a higher BW (235#s), but the most I have squat cleaned ever is 215-225. The 500 meter row was awesome. I love the old school model B rower, but I will have to try it on the newer Concept II to make sure I know how to replicate it on that style of rower as well. I could hardly breath for 10 seconds after getting off the rower.

Thursday, October 14, 2010

October 14, 2010



As many rounds as possible in 20 minutes of:
- 2 Muscle-ups
- 4 Handstand push-ups
- 8 Kettle bell swings w/2 pood (72#) KB

6 rounds+ (partial round of 2 muscle-ups, 3 HSPUs)

Just 3 months ago one round of this WOD Rx'd, or even 1/2 a round, would have been impossible. I just never thought I would be able to Rx it. HUGE gains these last couple of months thanks to working out with Jeff Vale at CrossFit Snohomish gym.

Tuesday, October 12, 2010


3 rounds for time:
30 Walls balls (20# ball)
30 Squats Snatches w/75#
(bar only has to go past the knees at the bottom)


Waaay harder than it sounded. Ay caramba! The squat snatches were brutal!

Monday, October 11, 2010


Five rounds for time:
5 Squat clean thrusters w/135#
10 Chest-to-bar pull-ups

Time - 7:03

Heavy thrusters felt pretty good for once (usually feel like they are going to crush me).

Saturday, October 9, 2010


WOD #1:

8 rounds of:

Run 200 meters
Rest 1 minute

Record fastest time and total time (including rests)

0:37, 12:15

WOD #2:

3 parts:

A. # of unbroken sets of 5 OHS w/135 in 12 minutes
Rest 20 min.
B. # of one rep sets of pull-ups w/90 #s in 6 minutes
Rest 12 min.
C. # of reps overhead with 135#s in 3 minutes

A. 2 complete sets (failed at 3, 4 & 2 on my next 3 attempts)
B. 10
C. 12 (All push jerks except for last rep, most split. Probably could have got more with behind the neck jerks w/snatch grip)

WOD #3


One arm kettle bell snatch w/1 pood, right arm
One arm kettle bell snatch, left arm

Time: 6:12

Thursday, October 7, 2010

'Adam Brown'

(modified ala CF Snohomish)

2 rounds for time:
- 24 Deadlifts w/295#s
- 24 Boxjumps, 24 inch box
- 24 Wallballs, 20# ball
- 24 push-ups
- 24 Boxjumps, 24 inch box
- 24 wallballs, 20# ball
- 24 DB squat cleans, 45# DBs

Time 38:09

First rounds I went through pretty easily and then hit a wall and really struggled through the second. Last time through DB squat cleans was rough! Those are so much harder than barbell squat cleans!

Wednesday, October 6, 2010




Time: 11:31

Prior best was 16:01, so a 4.5 minute PR.

Tuesday, October 5, 2010



7 Squats w/185 #s
10 Walking lunges w/45# DB held overhead in right hand
7 Burpees
10 Walking lunges w/45# DB held overhead in left hand

5 rounds + 7 squats

Took the last 3 days off because I was sick with a head cold. Feel a little better, but still not a 100%. Just could not sit around any more.

Friday, October 1, 2010


5 rounds for time:

5 Muscle-ups
10 Overhead Squats w/115 lbs.
15 Toes-to-bar
20 GHD sit-ups

Time - 38:48

First time doing 25 muscle-ups in a WOD (or in one week probably). Failed only 2-3 times. Defintely dialed in some technique to still be able to get them when I am fatigued. I was able to get through 10 straight Overhead squats w/115 on at least the first and the last round, which is an improvement on OHS.

25 Muscle-ups are brutal. Still can't come close to stringing them together. Still suck on the toes-to-bar.

Thursday, September 30, 2010


3 rounds for time:

500 meter row
30 box jumps, 24 inch box
25 Hip extensions
20 Deadlifts, 205 lbs.

Time - 20:54

Wednesday, September 29, 2010


20 minutes to find one rep max clean & jerk
20 minutes to find one rep max snatch

C&J Max: 215
Snatch Max: 175

Struggled a lot with technique today. I could not get myself to go low enough on the clean, jerk or snatch. Snatch & clean were off, but I really need to work on the push jerk/push press.

Tuesday, September 28, 2010


20 minute AMRAP:

6 squat cleans w/120#s
12 pull-ups
24 double-unders

6 rounds + 12 double-unders

Frustrated that I did not finish 7 rounds.

Sunday, September 26, 2010

Double Day

WOD #1:

100 Burpees for time

Time - 8:43

WOD #2:

Pull-up ladder
1 pull-up the first minute
2 pull-ups the second minute
3 pull-ups the third minute...

15 rounds

Saturday, September 25, 2010


'Fight Gone Bad'

3 rounds for time:
- 20# Wall balls for reps
- 75# Sumo DL High-pulls reps
- 20 inch box jumps for reps
- Push-press w/75#s for reps.
- Rowing for calories reps

One minute on each movement and then a one minute rest completes one round. Count up all reps (calories on the rower) and add them together for 'score'.

Score: 278 PR*
(107, 85, 86)

Previous best was a 260 w/subs (SDHPs w/55 for rower)

Thursday, September 23, 2010


3 rounds for time:
50 Double-unders
25 '2 fer' Wall-balls w/20# ball

Time - 17:04

Tough movement to cycle back and forth between. Had a hard time pushing myself on the 2-fer wall-balls. Did well considering this was my 4th day working out in a row.

Day of rest and then - 'Fight Gone Bad'. I should be able to crush my last best score or 260.

Wednesday, September 22, 2010

September 22nd, 2010



30 Snatches/Power Snatches for time w/135#

Time - 3:55

Wow! That WOD felt great! One my new favorites. Thanks to some great coaching by Jeff Vale + some real increase in work capacity, I flew through this WOD.

Next time we go heavy on the Snatch I should be able to put up a big PR.

Tuesday, September 21, 2010



5 rounds for time:

15 X 225 # Dead lifts
20 Box jumps
25 Pull-ups

Time - 23:59

Rough WOD! The combo of the dead lifts and box jumps is very challenging. Good one though!

Monday, September 20, 2010



3 round for time
- 400 meter run
- 21 KB swings w/1.5 pood kettle bell
- 12 pull-ups

time - 12:29

PR & significantly faster than my last 'Helen', but I was hoping for about 1.5 to 2 minutes less. I did this on my own, vs. in the gym with great trainer partners and pacers, so that might be part of the slower time. I need to be able to push myself on my own.

Saturday, September 18, 2010


CrossFit Total:

BS: 325
PS: 167
DL: 425

Total - 917

Last total was 887. I am still not where I was late last year or even earlier this year, when I totalled 940 -950, but I also weigh about 15 lbs. less. Not to mention that my metcon & heavy metcons have gotten much better. So feel pretty good with the maxes that I have at 15 lb. lighter body weight.

Jeff has talked about incorporating some 5/3/1 extra strength work. I am looking forward to doing that and seeing how that helps my squat and press, as the 5/3/1 looks like it manages volume pretty well. That is something that was missing when I did the extra strength work last year, so my metcons suffered.

Friday, September 17, 2010


3 rounds for time:
1K row
800 meter run

Time - 24:18

Man I felt good during the first round of this WOD. I managed to keep my pace up the next two rounds and finished up with what I thought was a pretty good time. Definitely upped my confidence in the 800 meter run & rowing.

Wednesday, September 15, 2010



For time:

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

Time 22:06 (4 minute PR)

Tried to pace myself on the pull-ups and push-ups. Also used an overhand/thumb-less grip for the pull-ups. My grip never failed (usually my right hand starts to give out). I flammed out a little on the sit-ups, but recovered and did 85 air squats unbroken at a moderate pace. Heavy duty lactic acid burn after that.

Tuesday, September 14, 2010

Play day

Max double unders? 28
Max pull-ups? 23
Max height box jumps? 47-48 inches
(24" box + 2X55# plates, 3x45# plates and 1X25# plate)
Free standing handstand hold? 1-2 seconds

Prior PRs on DUs was 20 and Pull-ups was 20.

Monday, September 13, 2010


Two rounds of:
-30 Push-ups, release hands from the floor at the bottom each rep
- Rope climb, one ascent
- 95 # OHS, 21 reps

Rest 30 seconds...

Two rounds of:
- 30 Toes to bar
- 95 # Ground to overhead any way, 21 reps

Rest 30 seconds...

Two rounds of:
- 5 Barbell Burpees w/95#s
- Rope climbs, 3 ascents

Time - 25:31

Killer WOD. Almost blew chunks about halfway through.

Saturday, September 11, 2010


WOD #1:

Super Helen

1200 m run
63 Kettle bell swings w/1.5 pood KB
36 pull-ups
800 m run
42 KB swings
24 pull-ups
400 meter run
21 KB swings
12 pull-ups

Time - 25:45
Went out a little fast in the run on the first round, maybe I should have paced that a little. But I don't think it affected the other runs too much. Had trouble with the pull-ups. Need to put some more work into those over the next 8 weeks.

WOD #2:


For time:
30 Clean & Jerks (overhead anyway) w/135#

Time - 6:18
Not too bad considering this was a double and I made a point of doing a full squat clean with the first 10-11 reps. My best is 6:02. If I had gone w/power cleans I probably would have been able to cut off 30-60 seconds or so. Still need to work on cleans and jerks to get faster/do more in a row. Too slow.

Friday, September 10, 2010


7 rounds for time:
-3 Power Cleans w/205
-4 HSPUs

Time - 19:24

HSPUs were difficult, but 28 HSPUs is a lot! Power cleans felt awkward now that I primarily do squat cleans. I hope I did not mess up my squat clean. I may practice a few tonight to ward that off.

Wednesday, September 8, 2010


7 minute AMRAP
- 315 # Deadlift
- 20 meter run
- 14 pistols
- 21 double-unders

Scaled deadlift to 295#s and performed pistols to a 16" box
2 rounds + 13 double-unders. I should have pushed a little harder and got 3 rounds. Weak.

Tuesday, September 7, 2010



Full Snatch (squat) with 135#s

Scaling today: 6-4-2 muscle-ups

17:56 with scaled reps for muscle-ups.

I may have been able to go the full # of muscle-ups. But I decided to stop each round where I felt I started to hit the wall to keep from overdoing them. I also was worried about blowing myself out and not being able to complete the 135# snatches. Snatches felt pretty good. Started to get a pretty good 'pop' in my second pull. Felt good enough to go heavy again on the soon (almost wanted to drop the WOD and just see how much I could snatch).

Monday, September 6, 2010




Score is the total of the weights on the bar in each round.

425-335-425-245-405-195 = 2030 lbs. total

New PR set for a one rep deadlift of 425! I feel like I kind of dogged it on the 20 & 30 rep set. I may have been able to push the #s a little and did not. After getting the PR, which was by accident, I was pretty satisfied with that and held back a bit.

Saturday, September 4, 2010

Double Day

WOD 1 (at CrossFit Snohomish):

7 rounds for time (with a 45# plate) of:

8 Bumper plate squat cleans
10 Bumper plate push press/push jerks (overhead anyhow)
12 Bumper plate overhead stationary lunge

Time 13:32

WOD 2 (about 5 hours later)

Pull-ups ladder/HSPUs

Round 1
- 1 HSPU
- 1 Pull-up
Round 2
- 1 HSPU
- 2 pull-ups
Round 3
- 2 HSPUs
- 3 Pull-ups
Round 4
- 2 HSPUs
- 3 Pull-ups

Each round of pull-ups has to be completed in one minute. Clock stops for HSPUs

Increased one pull-ups a round each round, all the pull=ups have to be completed in one minute. Each round starts with HSPUs. They start at one rep and increase by one every other round

I stopped increasing HSPUS on 10 round. From there on, it was only 1 HSPU per round. I made to round 15 and failed that round.

Friday, September 3, 2010


20 minutes of:

Run 400 meters
Rest for the same amount of time as run took

Ran 6 full 400 meter runs + 12 seconds
About 2400 meters + 50 - 100 meters

Thursday, September 2, 2010


5 rounds for time
- 15 Thrusters w/135#s
- 400 meter run


I really struggle with heavy thrusters lately. It's frustrating.

Tuesday, August 31, 2010


3 rounds, as many reps possible in 2 minutes ecah movement
- Deadlifts w/245#s
- muscle-ups
- Squat cleans w/155#s

40+29+24 = 93

Muscle-ups came hard today. 1-2-1 during the threes rounds. I thought I lost them for a second on the first round!

Monday, August 30, 2010


For time:
Walking lunge, 100 feet
21 Pull-ups
21 Sit-ups
Walking lunge, 100 feet
18 Pull-ups
18 Sit-ups
Walking lunge, 100 feet
15 Pull-ups
15 Sit-ups
Walking lunge, 100 feet
12 Pull-ups
12 Sit-ups
Walking lunge, 100 feet
9 Pull-ups
9 Sit-ups
Walking lunge, 100 feet
6 Pull-ups
6 Sit-ups

Time - 12:06

Saturday, August 28, 2010

Got Muscle-ups!


3 rounds for time:
800 meter run
10 muscle-ups (scaled to 3 muscle-ups)
100 Squats

Time 31:21 (3 muscle-ups per round)

I got my first 3 muscle-ups right before the work out and then did 3 each round, for a lifetime total of 12. I am really, really excited! I must have just needed a little more pulling strength to get up past the transition point, because I just flew up there the first couple of times. It got a lot harder doing 3 each round.

A real CrossFit milestone for me. Just got my handstand push-ups this month too. August 2010 was a good month for me.

Now on to ring handstand push-ups and pistols!

Friday, August 27, 2010


For time:
225 # Backsquat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood KB

Time - 10:45

Just prior to WOD I got 2 consecutive Hspu's

Thursday, August 26, 2010


AMRAP in 20 minutes
- 400 meters
- 15 pull-ups

6 rounds

I ate authentic chicago deep dish pizza last night (I am visiting Chicago for a work thing) and it just destroyed my insides. It was really hard to get up this morning, let alone drag myself out to workout before the start of the conference today.

I can't wait to get back home and have less temptation to eat poorly and more oppurtunity to control what I eat.

Tuesday, August 24, 2010


7 rounds for time:

5 Dumbell push-jerks w/50 lb. DBs
10 Cleans w/50 lb. DBs
20 sit-ups


Made up my on WOD based in part on what was availible in the hotel fitness room

Monday, August 23, 2010


10 rounds for time of:

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

21:53 (bar dips vs. rings dips

Saturday, August 21, 2010

Second WOD for the day

3 rounds for time:
21 burpees
400 meter run
15 burpees
200 meter run
9 burpees
100 meter run

Time: 6:50

Felt guilty because I did not participate in the team workout at the 'CrossFit All in' open house. Made it up later that day. Good WOD.
First WOD:

Cleans (full)

215#s for 3 was my heaviest set. A new PR for 3 reps.

My full squat cleans have improve a lot since I joined CrossFit Snohomish. A combination of the great coaching from Jeff Vale and watching other people do cleans as well. I find that whenever I critique/coach someone else in the olympic lifts it really help me analyze my own form as well.

Friday, August 20, 2010


5 deadlifts w/325


25 full range HSPUs total this WOD. Just got my first a few days ago so I am pretty excited about that.

Wednesday, August 18, 2010

Got my first full range handstand push-ups yesterday and another one today. It may not seem like much, but it is a milestone for me.

5 rounds for time

40 Double-unders
30 Box jumps, 24 inch
20 KB swings, 1.5 pood

Time 29:49

Tough WOD hard to follow double-unders with box jumps. Felt better on the double-unders to day using a Buddy Lee rope. I needs me one of those. They are awesome.

Tuesday, August 17, 2010


3 rounds for time
- 15 Thrusters w/115 lbs.
- 30 GHD sit-ups

14:05 (subbed 60 abmat sit-ups for GHDs, my shin has some serious rope burn on it).

So wish I could have done the GHDs instead. 60 sit-ups takes forever. 115 felt pretty good on the thrusters.

Saturday, August 14, 2010


5 rounds for time of:

800 meter run
50 push-ups
5 rope climbs (15 feet)

Time - 61:07

Awesome break-in to rope climbing. I got a pretty good foot lock going and chose the right shoes. I wore my Nike Air Pegasus running shoes, which have a pretty decent tread and lots of texture on the top of the shoe. This WOD killed me, but felt good with the rope climbing by the end.

My fingers and right shin took a beating from the rope. Yikes!

Friday, August 13, 2010


100 Dumbell Thrusters w/45 lb. DBs for time
3 Burpees at the start of each minute.

Time - 18:20


Wednesday, August 11, 2010


21 Pull-ups
21 DB Power Snatches w/35 lbs. Left arm
21 Pull-ups
21 DB Power Snatches Right arm
21 Pull-ups
21 DB Power Snatches Left arm
21 Pull-ps
21 DB Power Snatches Right arm
21 Pull-ups

Monday, August 9, 2010


100 double-unders

30 Handstand push-ups

Easy day, really hot in PV, Mexico where I am on vacation

Sunday, August 8, 2010


15 rounds of "Cindy" for time
1 round:
- 5 pull-ups
- 10 push-ups
- 15 squats

Time: 19:05

Thursday, August 5, 2010



135 cleans
Ring Dips


Deadlift 5-5-5-5-5

365 x5

245 -335-355-365-365

Not a PR, but progress considering I am about 10 lbs. lighter than when I pulled heavier #s for 5 reps.

Wednesday, August 4, 2010






Got really sunburnt on my front Monday afternoon. Yesterday was an off day and it hurt pretty bad, but it was really hurting last night and this morning, so I did not go to the gym or do anything heavy at home. Sit-ups and double-unders were the only thing that did not strech, press on or rub my sun burn, so I decide to do an Annie. I was moving pretty slow because of the sunburn (and because I am still horrible at double-unders).

Monday, August 2, 2010

10 Muscle-ups
20 Squat-cleans w/155 lb.
400 meter run

(subbed negative muscle-ups, abmat+15 lb. plate for HSPU)
Time - 13:20

Full squat cleans felt pretty good considering they were pretty heavy. Run felt awesome. Felt good to only being running once and only 400 meters.

Casey worked on getting a full muscle-up today. He came sooo close. I need to just spend a workout once or twice a month trying to get one. Would have done it today, but I probably won't get any heavy workouts next week and I did not want to pass up the HSPU & heavy squat cleans.

Sunday, August 1, 2010



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

(PR by 3:20)

Felt strongest on the sit-ups. Everything else broke up pretty quick.

Friday, July 30, 2010



OHS w/135 lbs.
Chest-to-bar Pull-ups

Time - 11:58 w/115 OHS (vs. Rx'd 135)

Tough WOD. I probably should have sucked it up and used the RX'd weight. Next time.

Thursday, July 29, 2010



75 Power snatches w/75 lbs. for time


Got to 20 at the beginning before I had to stop (mostly a muscle snatch), then 15, then 10, then 8-7 each time until I reached 75. I always wonder on these short type of WODs whether to 'game' them more, by doing less reps between 'rests' at the beginning, or not. Could I have gone faster if I only did 12-15 every 30 seconds and never hit the point where I actually had to stop (if I could pull that off). I think I might be faster that way.

Sooo much faster on this WOD then when I did it a year ago.

Wednesday, July 28, 2010

4 X 800 meters with 3 minutes rest between runs

24:40 total (including rests)

I was shooting for finding a 800 meter pace that I could maintain and hopefully replicate during WODs. I ran most rounds in 1:55 - 2:00. I went a little faster the final round (1:45).

Tuesday, July 27, 2010


Should Press/Standing Press 5-5-5-5-5


5 minute squat test (as many 'air' squats as possible): 157

Saturday, July 24, 2010


'CrossFit Total'

Back squat - 315
Shoulder Press - 167
Dead lift - 405

Total: 887

My maxes were a long way from my previous bests or even were I thought they should be, given what a tough string of WODs came up this last week. My hamstrings were shot in a way I can't remember them being blown out since playing football. There just was not much left in the tank for a max effort in any of these lifts today.

Friday, July 23, 2010


"The Seven"

Seven rounds for time of:
7 Thrusters w/135 lb.
7 KTE (knees to elbows)
7 Deadlifts w/245 lbs.
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

I scaled to 6 rounds (I was shooting for as many round as I could get in between 45 - 50 minutes) and used 2 abmats on the HSPU (handstand push-ups). Everything else as Rx'd.

Time: 42:05

I went through the first round in 3:19, which may have been a little fast out of the gate. Rounds 5 & 6 were really tough, I think after that round the thrusters took a least 3 minutes each round all by their lonesome. The heavy thrusters after the HSPU were the biggest obstacle to 'speed' on this WOD. The HSPUs were hard/time consuming too, but I dreaded the thrusters each round.

I probably could have completed 7 rounds, although the 7th round would have been pretty slow. But my hamstrings were staring to tighten up, there was the longest WOD of week with a lot of long & hard WODs and I did not want to 'crash' twice in a week. 6 rounds was hard enough!

Thursday, July 22, 2010

Hamstrings destroyed from the last 3 WODs. There is a morning class today at CrossFit Snohomish, but I gave it a pass since I can barely walk :).

Tried an ice bath for my legs and it helped a little. It is really tough just to get into the thing.

Wednesday, July 21, 2010



21 Turkish get-ups, Right arm
50 Kettlebell swings
21 Overhead squats, Left arm
50 Kettlebell swings
21 Overhead squats, Right arm
50 Kettlebell swings
21 Turkish get-ups, Left arm

Rx'd is 2 pood kettlebell. I scaled to 1 pood (35 lbs).

Time was 36+. Not sure of exact time.

In the words of Josh Everett, "That was horrible". A brutal but awesome total body workout. Lots of core and balance work. Very challenging to complete if you have a weak or uncoordinated side, which I do (my left).

Another skill to work on that will be likely to pay off in other areas too.

Tuesday, July 20, 2010



For time:
15 Deadlifts, 250 lbs.
25 Box jumps with 30" box
50 Pull-ups
100 Wallball shots, 20 lbs.
200 Double-unders
Run 400 meters w/45 lb. plate

Time (by the sundial) 36:27
Subbed HSPU 2 abmats, can probably go with 1 for this few next time

I would say that I hate double-unders, but I really hate how bad I am at double-unders. I need to just do them every day until I get better. I will.

Monday, July 19, 2010


Three rounds for time:
60 seconds of L-sit (cumulative)
30 Good Mornings, 45 lb. barbell
60 Abmat sit-ups
30 Back Extensions w/25 lb. plate

Time 27:11
Subs: L-'tuck' vs. L-sit and Back Extensions w/25 lb. plate.

Saturday, July 17, 2010


Thrusters w/95 lbs.

Time - 5:28

1:42 minute PR from last time! I completed Fran in 7:10 last time. Past history on this WOD:

11:10 02/16/09
8:05 08/10/09
7:10 10/13/09
7:10 01/25/10 (don't know how I got exactly the same time)

Sooo much easy to do this in the gym with a group full of people also trying to kill it at whatever level they are at vs. doing it by myself in the garage. Or in a regular gym with people asking me in between sets of pull-ups or thrusters how many more sets that I have left. I am really enjoying working out with everybody at CrossFit Snohomish. Workouts are so much more fun and the trainers and members there are great people. Also totally makes me push me push myself more than I would otherwise, no question about it.

Friday, July 16, 2010


Back squat 5-5-5-5-5


10 PR. Felt pretty good, but the last set was definitely a max for 5 reps. It's been awhile since I have done back squats for sets of 5 other than a week or two ago. Working them in the low bar position now (vs. high bar) and it feels a lot better on my knees.

Wednesday, July 14, 2010




Handstand push-ups
Ring dips

Time - 19:10
Scaled HSPU w/2 abs mats + a 10 lb. bumper plate

Did this a little faster last time, but scaled a lot more (much more scaled pike HSPUs and dips on bars vs. rings).

Tuesday, July 13, 2010


4 rounds for time
- Run 400 meters
- 50 air squats

Time: 14:01 (2:30 meter PR!)

This is always a tough one for me. I have a real hard time with the transition from squats to running. I did a lot better with Casey and Brad to chase through most of the WOD and Shawn chasing (and eventually passing) me. It is so much easier to push myself on the running WODs running with company then all by myself.

Monday, July 12, 2010


185 lb. barbell, Shoulder to overhead anyway 20 reps
40 Burpess

Parition as needed.

Scaled to 175 lbs. Time - 7:07

I probably could have done 185 lbs. in this WOD, but that 175 lbs. felt pretty heavy today and was just about for intensity. I split it up both movements into 4ths (5 Push jerks & 10 burpees) and that felt about right too. Good, short WOD with a sprint feeling to it. I would like to give it a try with 135 to see how much faster I could go with less weight and practice my form on Push Jerks at high speed.

Saturday, July 10, 2010



5 rounds (scaled to 4)
- 800 meter run
- 30 Kettle bell swings w/2 Pood KB (scaled to 1.5)
- 30 pull-ups

4 rounds in 43:16 w/1.5 pd KB

I decided to scale because of the heat. I definitely felt 'done' during the 4th round run, I was barely able to keep moving. I probably should have given the 2 pood KB (but the 1.5 felt heavy enough). The last round of pull-ups were really tough, which is not surprising since these were reps 91-120 of pull-ups for the day.

A couple hours post WOD, I felt a little regret because I did not either do the full 5 rounds or use the big kettlebell. But my goal on long workouts has been to maintain some sort of intensity throughout. In the case of EVA, that is 10 minute rounds. That definitely ended during the 4th round. A fifth round would have been about 15-20 minutes long.

Friday, July 9, 2010






Got stuck on the first 50 and took awhile to get through those.

My fastest time about 9 months ago was 15:39, but with that was using what I would describe as a sort of hybrid of tuck jump and a double-under. About 6 months ago I did it in 18:39 with more reasonable double-unders, so this was deifinitely an improvement if not a PR.

Thursday, July 8, 2010


Full Snatch 1-1-1-1-1-1-1

Max snatch 157

Came so close to getting 167, but just could not get it securely overhead. Definitely a PR, as that is the most weight I have received in full 'squat' snatch (vs. a power snatch). I feel real close to going up by a lot of weight with a little practice.

100 Double-unders for time - 6:41
(Does not bode well for tomorrow's WOD)

Tuesday, July 6, 2010


Five rounds for time of:
-5 Muscle-ups (subbed negative muscle-ups)
-135 pound Power clean, 10 reps
-Run 220 meters

Time - 19:06

Felt a little better on technique with muscle-ups (obviously, not enough to do one). If I could get better at muscle-ups, HSPU, double-unders and running, then I think everything else becomes much easier. Something to consider whenever I feel up to doing extra work on weaknesses.

About 12 hours later, I did some squats. Another weakness in my opinion. Speal can squat as much as me and he weighs a 100 lb.s less. Granted, he is 'Speal' and might not actually be human but either an alien/human hybrid or a leap forward in genetic evolution by 100 years. Nonetheless, I would like to get closer to 1.75 BW squat or more. This is one of the few areas that I have not got close to my PR level from my teens and 20s, so I think if I pull that up alot of other skills/strenghs that are held back by it will come along too.

Back squat 5 X 285 lbs.
(This felt pretty heavy and I wanted to get do some straight sets, so I dropped the weight and reps)

5 X 3 w/275 lbs. (275-275-275-275-275)

More of a wide stance squats w/bar low on the back vs. high bar.

Monday, July 5, 2010


Seven rounds for time of:
-10 Handstand push-ups
-45lb dumbbells Squat clean, 10 reps
- 10 Strict pull-ups

Time - 32:27

HSPU with 2 pads + a 10 lb. plate.

Saturday, July 3, 2010


Deadlifts 1-1-1-1-1-1-1


No PR today (I have pulled 420 or 425 in the past).
Without a doubt the deadlifts yesterday probably factored into that.

Later on I did a few sets of pull-ups and worked up to a set of 5 X 145 Shoulder Press.

Friday, July 2, 2010


5 Rounds for time:
- 10 Deadlifts w/225 Lbs.
- 20 push-ups
- 30 sit-ups (feet anchored)

Time - 11:58

Deadlifts all unbroken, Push-ups unbroken rounds 1 & 2 and sit-ups broken only on they 4th round (rallied on the 5th, since it was the last exercise).

Thursday, July 1, 2010



150 Wallballs for time

Time - 7:59

I am not sure how I pulled it off, but I PR'd by 4 minutes from my last recorded time, which was a while ago (10/21/09). Was I just dogging it before? And how did I manage to PR by exactly 4 minutes (prior time was 11:59)?

Wednesday, June 30, 2010


Team WOD version of 'Jerry'


Monday, June 28, 2010


As many rounds as possible in 7 minutes:
- 95 squat cleans
- 20 sit-ups (feet anchored)

4 rounds + 5 cleans.

Felt pretty good with the level of effort. Sit-ups were unbroken. Squat cleans were hard to do combined with sit-ups. Keep a pretty even pace except for breaking up the squat cleans 3 & 4 round. The front of my legs were burning.

They were not involved in this WOD, but my calves are shot from the run yesterday. If double unders or box jumps had come up in the WOD today, I would have been done.

Sunday, June 27, 2010

Light day - recovery run

Experimenting with barefoot running (on grass)

Ran at relative slow speed (8 minute pace or slower) for intervals of
- 4 X 2:00
- 5 X 1:00

All intervals at 1:1 work/active rest (walking) ratio.

My calves are worked!! It was about 20 minutes and that was plenty.

Saturday, June 26, 2010


5 rounds (rest between rounds as needed) for max load, increasing weight each round
-5 Deadlifts
-5 Hang squat cleans
-5 Push presses
-5 Front Squats

Bar cannot be put down at any point during the round (except touch during deadlift) or it counts as a 'fail'.

115,125, 135, 140, 145 (F)

I had 'Zero' hip drive in the push press on the last 2 rounds. I may have started too heavy.

Friday, June 25, 2010

PR'd with 20 kipping pull-ups unbroken on the first round of Barbara today.

The most I have done previously unbroken is 15-16. I think I might have been able to do 1-2 more if that wasn't the end of the pull-ups in that round. My kip is still a work in progress, but getting a little coaching at CrossFit Snohomish and at the Level 1 Cert. has really helped.


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

Rest precisely three minutes between each round.

4 rounds in 36:49 total
4:42, 6:18, 8:40, 8:09 for each round

Almost met pukie during the 3rd round. Discretion being the better part of valor, and because I am trying to learn how to scale appropriately for performance and improvement, on the advice of my trainer I decided to scale to 4 rounds.

Last time (in Jan. '10), first 4 rounds were completed in 37:19. So I PR'd, but not by much.

Still hate Barbara at 4 rounds

Might try working in one round of Barbara here and there as a good mini-metcon.

Wednesday, June 23, 2010


95 lb. Squat Snatch
CTB pull-ups


I kept ending up on my toes and leaning forward at the bottom of the snatch. Need to keep the second pull closer to my body and keep my weight back on my heels. Calves were tight from yesterday, so I probably need to stretch those out more after a run (yesterday's WOD) and warm them up more before full snatches.

Did this WOD a month ago, but with Power Snatch and regular pull-ups (not chest to bar). Time then was in the 9's. The full snatch packs much more of a metcon wallop and the CTBs are just so much harder. 13:43 was good considering the fuller movement and CTB, but not an improvement.

Tuesday, June 22, 2010


4 X 800 meters with 3 minutes rest between runs

3:33, 3:53, 3:59, 3:52 - 24:17 total (including rests)

Saturday, June 19, 2010


5 rounds for reps

1 minute: 3 burpees, then max squats for reps
2nd minute: 3 burpees, then max push-ups for reps

Score is total number of squats & push-ups combined (burpees do not count towards score)

205 reps

Friday, June 18, 2010


Front Squat


New PR for 3 reps!

The most I have front squated for one rep is 270. The most I have done for 3 reps is 245. I felt pretty good at 255, but started to loose my form coming out of the bottom. So I keep the weight there for now. Ready to go up on my max for one rep next time.

Thursday, June 17, 2010

For time
30 Handstand Push-ups (to 3 abmat pads)
40 Pull-ups
50 Kettlebell Swings, 1.5 poods
60 Sit-ups
70 Burpees


Not much of a time improvement since I did this WOD last, but much harder (and more time consuming) to do the HSPU against the wall with just the range of motion limited (down to 3 abmat pads) vs. the way I was doing them (ankles over the top of bar in squat rack w/a forward lean). I think doing the HSPU this way will help me improve my performance on that movement much faster.

Wednesday, June 16, 2010


Snatch Balance

Squat Snatch


Max time plank hold, followed by max time pull up hold, followed my max time ring support. (total is combined time)

Snatch Balance X 1 = 140
Squat Snatch X 1 = 135

Time: 4:05

Monday, June 14, 2010


For time:
50 Wall ball shots, 20 pound ball
10 Chest to bar Pull-ups & 10 Ring dips
40 Wall ball shots, 20 pound ball
8 Chest to bar Pull-ups & 10 Ring dips
30 Wall ball shots, 20 pound ball
6 Chest to bar Pull-ups & 10 Ring dips
20 Wall ball shots, 20 pound ball
4 Chest to bar Pull-ups & 10 Ring dips
10 Wall ball shots, 20 pound ball
2 Chest to bar Pull-ups & 10 Ring dips-ups


Sunday, June 13, 2010


6 X 200 meter run on 15-20% incline hill

Not fun. Times from 2:22 - 2:39 (2:22/2:32 first/last run)

Saturday, June 12, 2010

Rest Day

I joined CrossFit Snohomish on Weds. and I am really glad that I did. Last 3 WODs were great and it was really fun to do them with a group of people and some coaching then doing them alone in my garage. Kinda sad that I won't be putting my weights to use in my garage, but I will still probably hit them up for a WOD 1-2 times a week. Not sure how this will work next year when I have to get Joanie to schoo

Friday, June 11, 2010



5 rounds:
- 50 double-unders
- 35 Knees to elbows
- 185 lbs. overhead walk, 20 yards

Did this with weight overhead scaled to 165 lbs. and a 35 minute cut-off
3 rounds and 37 double-unders w/165 lbs.

Thursday, June 10, 2010


5 rounds of
1 minute of Back squats for reps
1 minute of ring dips for reps

Weight used for squats 245
Reps 37

Wednesday, June 9, 2010


1 Clean on the minute for 15 minutes
Record highest & lowest weights

155/245 (power clean)

245 is a PR (I think).

Performed at CrossFit Snohomish under the tutelage of Jeff Vale

Reps every minute on the minute is a great drill to avoid over thinking the technique.

Monday, June 7, 2010


3 Rounds for time:
100 ft Walking lunges
50 squats
25 back extensions


Still getting the hang of back extensions.

Sunday, June 6, 2010


As many rounds as possible in 12 minutes:
5 pull-ups
run 1 'mini-gasser' (50 yards)
3 handstand push-ups (modified)

13.5 or 14.5 rounds (lost track, may have been off by a round)

Saturday, June 5, 2010



1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Pull-ups, push-ups and squats partitioned as needed. Workout starts and ends with 1 mile run.

Time 1:03. Since I suck at both running and body weight exercises, this is a good benchmark WOD. I would feel like I was making progress if I got this down to about 45 - 50 minutes

Thursday, June 3, 2010


For time:

Run 400 meters
21 Standing Presses w/95lbs.
Run 400 meters
21 Push-presses w/95 lbs.
Run 400 meters
21 Push-jerks w/95 lbs.

Time: about 19 minutes (stop watch never started).

Wednesday, June 2, 2010


Deadlift 5-5-5-5-5

295-365-370-370-370 lbs.

Did a couple of sets of GHD sit-ups afterwards. I have not done a straight Heavy Day in awhile. It always surprises me how spent a truly heavy day leaves me (especially DLs and squats). I was really pushing for better form in the DL, which may have brought down my weight a little. Last time I did heavy sets of 5 Dls (3 months ago in Feb.) I pulled 385, so I am off a little.

Tuesday, June 1, 2010



As many rounds as possible in 20 minutes:
- 5 pull-ups
- 10 push-ups
- 15 squats

15 rounds + 5 pull-ups/10 push-ups

I just did an almost exact duplicate performance to the last time I did Cindy (2/17/10). Push-ups still the most problematic part of this WOD for me. Need to work them outside of the WODs.

Sunday, May 30, 2010


Team WOD (performed at Level One Cert. in Puyallup)

5 stations
- Row (for 15 calories)
- Wallballs for reps
- Burpees for reps
- Knees to Elbows for reps
- Rest

Score is total reps on wallball, burpee and KTEs for all team members in 10 minutes. Rotate each time the team member on the row station hits 15 calories. Each station passes the total reps for that station to the next.

Our team got 531 (I think, math is hard at the end of a WOD!)

Saturday, May 29, 2010


Fran, modified to make it harder (? As if that was necessary)
Ring pull-ups
45 lb. dumbbell thrusters

Attending a Level 1 cert. this weekend. Today we did Tabata air squats (scored by lowest reps in a round + Fran. I got asked to do the modified version. It sucked, but definitely worked me in a good way. What the hell, I am not getting a two minute Fran anytime soon.

Tabata air squats - 13 reps low round (16 in highest round). I need to work on this, definitely a key to recovery within a WOD. 20 would be awesome.

Wednesday, May 26, 2010


For time
30 Handstand Push-ups (modified)
40 Pull-ups
50 Kettlebell Swings, 1.5 poods
60 Sit-ups
70 Burpees


Tuesday, May 25, 2010


50 Wall balls, 20 lb. ball
20 Pull-ups
40 Wall balls
16 Pull-ups
30 Wall balls
12 Pull-ups
20 Wall balls
8 Pull-ups
10 Wall balls
4 Pull-ups


Saturday, May 22, 2010


5 rounds:
- 3 Backsquats
- 20 dips

Score is load (for backsquats) and time

245-255-255-245-245 in 14:46

Friday, May 21, 2010


10 Pull-ups
1 Thruster w/115 lbs.
9 Pull-ups
2 Thrusters w/115 lbs.
8 Pull-ups
3 Thrusters w/115 lbs.
7 Pull-ups
4 Thrusters w/115 lbs.
6 Pull-ups
5 Thrusters w/115 lbs.
5 Pull-ups
6 Thrusters w/115 lbs. .
4 Pull-ups
7 Thrusters w/115 lbs.
3 Pull-ups
8 Thrusters w/115 lbs.
2 Pull-ups
9 Thrusters w/115 lbs.
1 Pull-ups
10 Thrusters w/115 lbs.

Time - 14:59

Wednesday, May 19, 2010


5 rounds for time of:
- 225 lb. DL, 10 reps
- 10 Box jumps, 24 inch
- 10 Toes to bar


Tuesday, May 18, 2010

May 18th, 2010


21-15-9 reps for time of:
- 95 lb. Power Snatch
- Pull-ups


Monday, May 17, 2010

WOD: Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time 50:44
(about 6 minutes slower than the last time I did this one)

This WOD is one of my big time goats. Need to try to work on box jumps, knees-to-elbows, burpees (yuck) and high rep back ext. to improve.

Saturday, May 15, 2010


Snatch Balance


95-135-155-165-175(F)-175(F)-170 (F) lbs.

Really was feeling drained after the last 2 workouts and I probably should have stayed at 165 lbs and practiced form. I had no problem getting 175-170 up but just could not receive it in the proper position for the finish.

Friday, May 14, 2010

May 14th, 2010


5 rounds for time of:
- 40 lb. Dumbbell Split Cleans, 15 reps
- 21 pull-ups

Time - 24:51

Thursday, May 13, 2010


Five rounds for time of:
- 135 lb. Back squat, 20 reps
- 20 handstand push-ups (modified)

Time - 20:42

Tuesday, May 11, 2010

May 5th, 2010


Modified 'DT'

Five rounds for time of:

135 lb. Deadlift, 12 reps
135 lb. Hang Power Clean, 9 reps
135 lb. Push Jerk, 6 reps

Time - 16:10

Used a lower weight to try to get a more Metcon affect from this WOD by having to stop less due to muscle failure.

Monday, May 10, 2010



For time:
- run 1 mile
- row 2k
- run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

This is a Hero WOD dedicated to someone that I only knew for about 6 months back in '95 & '96, but who was a very good friend of mine at the time. I fell out of touch with him shortly after I moved back from Michigan to Washington State and discovered that he had died only because I saw his Hero WOD on the CrossFit Endurance site last year. It was different at first, 4 5K run repeats, and something that I am not even sure I could complete. This is still a very hard WOD, but doable. I am glad I have someway to connect with him/honor him through CrossFit. I know that sounds corny, but oh well. He was a really good friend and a great father & husband.

I am still working with a busted, ghetto rower at my gym, so the moniter does not work and I have no way of knowing how far I rowed. I rowed for 8 minutes, which at my normal pace should have been 2k.

Time 27:16

Sunday, May 9, 2010


5 rounds for max weight OHS x5 + max reps on pull-ups (not timed)
- 5 reps OHS
- Max pull-ups without letting go of bar
- Rest 2 minutes
- Repeat

1: 115 x 5, 12 pull-ups
2: 125 x 5, 11 pull-ups
3: 135 x 5, 10 pull-ups
4: 145 x 5, 8 pull-ups (grip failed first)
5: 150 X 5, 6 pull-ups (grip failed first)

Friday, May 7, 2010


For time:
10 Dumbbell Clean & Jerks
1 Weighted Pull-up
9 DB Clean & Jerks
2 Weighted Pull-ups
8 DB Clean & Jerks
3 Weighted Pull-ups...(progression continues)
...1 DB Clean & Jerk
10 Weighted Pull-ups

The mainsite called for 25, 45 or 65 lb DBs, with one of the DBs used for C&J to be used for pull-ups. I went with 35 lbs.

Time was pretty slow, pull-ups took forever. 30:34

Thursday, May 6, 2010


Run 8 minutes
Rest 4 minutes
Run 6 minutes
Rest 3 minutes
Run 4 minutes
Rest 2 minutes
Run 2 minutes

A little modification from mainsite. I wanted to run with my dog and the only semi-unoccupied field did not have a track. Half the field was 30 feet higher than the other half, so a got a little hill action each lap. I would guess it was about 1/5 of mile for each loop. This was my first time running over 400 meters since I tweaked my back/hip, so I just wanted to go about 75% speed. Felt pretty good. My dog loved it.

Wednesday, May 5, 2010

May 5th, 2010


‘Tabata something Else’
32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):
- pull-ups
- push-ups
- sit-ups
- squats

Score is total of reps from all 32 intervals.

Score - 283

Slight increase.  Lots of room for improvement.  I was hoping for more, but I am pretty happy with it since I did without any music (sans iPod).

Sunday, May 2, 2010

Warmed up and did a couple split jerks. Did not go very heavy (165 lbs. I think)


3 rounds for time:
- 10 clean & jerk w/135 lbs.
- 10 burpees

Time - 11:45

Really felt sluggish. Low energy level, just ground through it.

Saturday, May 1, 2010


7 rounds for time:
- 185 lb. Front squats, 3 reps
- 7 L-pull-ups

Time - 10:29

Friday, April 30, 2010

Standing Press x 3
Worked up to a heavy set of 3 reps w/165 lbs.


5 rounds for time:
- 40 double-unders
- 30 box-jumps (23")
- 20 Kettlebells swings (1.5 pood/53 lbs.)

Time - 42:42

Wednesday, April 28, 2010


30 muscle-ups

I really, really, really, really (you get the picture) would like to be able to do a muscle-up.

Anyway, I can't. So I usually do 120 pull-ups/120 dips substitutions for this WOD. Today I did 'jumping' muscle-ups instead. Did not go too fast, primarily trying to do them with some semblance of form (did not want to get too crazy with the jump). Finished in 15:13. Then I did some ring pull-ups and then some more jumping muscle-ups afterwards.

Tuesday, April 27, 2010




First 2 pulls better than before. Still having trouble dropping down into a full squat at the bottom/rushing the 3rd pull.

After singles, dropped down and did 10 singles with short 1 minute rest with 95 lbs. to practice form and depth dropping down under the bar after 3rd pull. Then worked back to a pretty good 135 snatch getting into a full squat before coming up.

Sunday, April 25, 2010


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 23 inch 'box' (scaled from 30", go higher next time)
GHD sit-up

Time - 13:52

Chest-to-bar standard took up a lot of time. Box jump & GHD went pretty well.

Saturday, April 24, 2010


3 round for time of:
- 10 Deadlifts w/275 lbs.
- 50 Double-unders

Time - 15:21

Deadlifts felt good. Double-unders kicked my butt. Lots of stops and starts.

Friday, April 23, 2010


For time:

SDHP w/40 lbs., 100 reps (sub for rowing 1000 meters)
40 lb. Dumbbell power snatch, 50 reps (alternating hands)
SDHP w/40, 75 reps
40 lb. DB power snatch, 36 reps
SDHP w/40, 50 reps
40 lb. DB power snatch, 20 reps

Time - 29:04

Tough one. Scaled SDHP for rowing (1000, 750 & 500 meters) and did power snatch vs. full because I just did heavy squats and with the high reps it would have slowed me down too much to do 'squat' snatches.

Thursday, April 22, 2010

Out of the house from 9 AM to 9 PM due to work commitments. When I got back at 9 PM my neck was killing me and I was pretty exhausted. I thought it would be smarter to wait until morning to workout.

Wednesday, April 21, 2010


Squats 5-5-5-5-5

(Goal was to workup to a challenging weight for a set 5 and then maintain that weight through 5 total sets with good form)


Monday, April 19, 2010


A 'ladder' style WOD, with pull-ups and handstand push-ups. 1 Pull-up & 1 Handstand push-up the during the first minute. 2 Pull-ups & 2 Handstand push-ups the second minute and so on the 3rd, 4th, etc. When you fail on handstand push-ups, you continue pull-ups until you fail on those also (failure = not being able to complete the required number of reps within that minute).

I managed to make it to the 9th minute with the handstand push-ups and to the 11th with the pull-ups. Handstand push-ups were modified with my feet hooked over a bar at the top of my squat rack.

Saturday, April 17, 2010


Dead lifts 3-3-3-3-3
(Goal was to warm-up and then pick a challenging weight to use for 5 sets at same reps)

385 lbs. X 3 reps X 5 sets

I was planning on a 1-1-1-1-1-1-1 set of deadlifts for today. But since I am still recovering from some sort of pinched nerver in my neck and back, I decided to keep the reps up at 3. I went to get adjusted by ___ at Family Chiropractic in Lake Stevens yesterday, and I think it did the trick (or at least started everything moving in the right direction. I was hurting last night 8-12 hours after the adjustment, but felt really good today. I went as high as 385 lbs, which is not close to my PR for 3 reps (about 20-30 lbs. less). But I was able to knock 5 sets of 3 with that weight after a decent warm-up, which is pretty good considering I have not deadlifted heavy for a while.

Friday, April 16, 2010


'Tabata Something Else'
32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):
- pull-ups
- push-ups
- sit-ups
- squats

Score is total of reps from all 32 intervals.

Score - 281
averages: pull-ups 6, push-ups 8, sit-ups 9, squats 11

About the same score as a month ago, which is encouraging since I had the flu and took a week off during the time that passed in between.

Wednesday, April 14, 2010

Complete as many rounds as possible in 20 minutes
- 15 back extensions
- 15 knees to elbows
- 15 OHS w/95 lbs.

Completed 5 rounds

Tuesday, April 13, 2010

Took this from a suggestion for a shoulder workout in a CrossfFit Journal/Level 1 Cert. study material packet.

95lbs. Push Press or Push Jerk x 15, rest 30 seconds, 5 rounds. I added in 5 rounds each of Pull-ups and Back squat (w/115 lbs.).

Went like this:

5 rounds
- 15 reps Push Press or Push Jerks
- rest 30 seconds

Wait about 4-5 minutes

5 rounds
- 10 reps of pull-ups (w/weightlifting shoes on)
- 30 seconds rest

Wait about 4-5 minutes

5 rounds
- 15 reps of back squats w/115 lbs.
- 30 seconds rest

Got through the first 2 rounds unbroken on push-press/jerks and pull-ups, 3 on the squats. The goal is to go all 5 rounds without breaking the reps in a round. When you achieve that, the weight goes up.

Sunday, April 11, 2010

Did some lightish squats for a set of 5 X 295


As many rounds as possible in 20 minutes
- Run 400
- 40 Wall balls w/20 lb. ball

3 rounds + 400 meters & 20 wall balls

Thursday, April 8, 2010


Three rounds for time:
- 30 Double-unders
- 15 L-pull-ups
- 20 Dumbbell Squat clean w/50 lb. dumbbells

Time - 23:16

Tuesday, April 6, 2010


5 rounds Cindy (5 Pull-ups, 10 Push-ups & 15 Squats)
10 Cleans w/135 lbs.
5 rounds Cindy (5 Pull-ups, 10 Push-ups & 15 Squats)
20 Cleans w/135 lbs.

21 minutes

Monday, April 5, 2010

Fought off flu for a few days.
Decided to take a week break from March 30 - April 5th

Monday, March 29, 2010


Three rounds for time
- 15 thrusters w/105 lbs.
- 15 pull-ups

Time - 7 to 8 minutes (stop watch stopped prematurely)

Sunday, March 28, 2010


10 rounds for time:
- 15 Deadlifts w/135
- 10 Push-ups

Time - 10:39

Screwed up on the # of push-ups. Should have been 15 per round.

Saturday, March 27, 2010


Five rounds for time:
-15 rope L-pull-ups
-10 modified handstand push-ups
- 10 assisted one-legged squats

Time - 20:50

Thursday, March 25, 2010


3 rounds for time
- 40 Box jumps
- 21 KB swings, 1.5 pood KB
-12 Pull-ups

Time - 16:37

(Modified 'Helen', raining like crazy outside so running was out)

Wednesday, March 24, 2010


For time:
10 Pull-ups & 10 dips
95 pound Back squat, 15 reps

15 Pull-ups & 15 dips
95 pound Back squat, 30 reps
20 Pull-ups & 20 dips
95 pound Back squat, 45 reps
15 Pull-ups & 15 dips
95 pound Back squat, 30 reps
10 Pull-ups & 10 dips
95 pound Back squat, 15 reps

(scaled from mainsite WOD on 03/06/10)

Time - 20:44