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)?