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.