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.