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.