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