Wednesday, January 28, 2009

Clean Thruster Pullups

WOD: ASRP in 12 Min or 5 Rounds
10 Cleans(95#)
10 Thrusters (95#)
10 Pullups

This one was really fun for me. The weight was light for me at first but as I got more and more fatigued I had to rely on better form which helped my clean. This was a good workout to show off all my improvements since I was last in Chico. All the trainers were impressed and offered me to workout with them during the day. Thanks Colin ad Huff!

Time: 11:02

Tuesday, January 27, 2009

Back to NorCal

Yesterday was my first WOD back at Crossfit NorCal. It was good to see the crowd from up here. First we worked on some Muscle Snatch mixing in some Back Squat between sets. Muscle Snatch's improved a lot and eventually the plan is to turn them into a full Snatch. Also, I feel my back squats improved because I found the "spot" where the bar rests comfortably.

WOD: Teams of 3

400m run with 20# med ball
100 box jumps
400m run with 20# med ball
100 burpees
100 cal row

This was an ass kicker for sure. Straz and Magaret on my team. Fun workout for my first one back

Time: 17 something

Sunday, January 25, 2009


Finally I am writing about fran, I had to wait to write about it so I wouldn't spoil the surprise. Huff gave me the option to do the "mysterious workout" on Thursda because it was my last day and I was the only one there in the morning. I was so pumped it was fran, i really wanted to do it because i have yet to do it yet. Thrusters 15-6 the first round, 5-5-5 the second round and 5-4 the last round. Pullups were unbroken the first round, 8-7 the second round and unbroken the third. Huff did a great job of coaching me and cheering me on. Great way to end my last workout at CRV for a while.

Time: 5:24

Wednesday, January 21, 2009

Push Jerks

WOD: Push Jerk 1-1-1-1-1

This was a good day because there were only two of us at the 5:30 class so I got a lot of much needed help with my Push Jerks from Colin. I feel like I know the movement better in my mind but I still am not executing it well.


Tuesday, January 20, 2009


WOD: 100 Squats
          5 Muscle Ups
          75 Squats
          10 Muscle Ups
          50 Squats
          15 Muscle Ups
          25 Squats
          20 Muscle Ups

This was a really fun one. In that one workout I did more Muscle Ups than I have done before in my entire life. 

Time: 15:09

Monday, January 19, 2009

Double Unders are Slow

WOD: As many Rounds as Possible in 20 min:
    10 Wall balls
    10 SDHP
     20 DU

This was a gasser for sure. I did all my Sumos unbroken and all but two of my wall balls (I was being a puss for rounds 5 and 6). My double unders are pretty bad but this workout forced me to do them. I felt I made a big improvement, but they got bad again at the end when the more fatigued I got. Lots more improvement to come.

7 Rounds + 10 wall balls+10 SDHP+16 DU

Sunday, January 18, 2009

Back Squat and Other Fun

WOD: Back Squat 5-5-5-5-5 then
    Five Rounds for Time:
    4  HSPU
     8 Ring dips
     12 Pushups

Today was a good day for me. Previously my back squats were bad and was not able to load up the bar like I should have. Today I felt really good and my squats were way better. The second part of the WOD was pretty hard, it works all the same muscles so you really start to fatigue fast.

165- 175 -185 190-200 

Friday, January 16, 2009

"Quarter Gone Bad"

WOD: Five Rounds of:
     Thrusters (135#)
     Weighted Pullups (55#)

Do each exercise for 15 seconds then rest 45 seconds before going on to the next one. Score is the total number of reps for the five rounds. This workout was pretty difficult because the weight was heavy for me, weighted pullups gave me the most trouble.

Score: 80

Thursday, January 15, 2009

Rest Day

I wish my masseuse looked like this!

Today was a rest day for both Luke and I so we went out to get a massage and loosen it all up. This was my first massage and it was defiantly an interesting experience. My masseuse comes in the room and I have never had to keep myself from laughing so hard in my life. First of all, it was some old GUY, fully prepared with a lotion holster on his belt...oh god! But he did a good job and I feel really good now, hopefully this will help some with my flexibility.

Wednesday, January 14, 2009

Front Squats

WOD: Front Squats 1-1-1-1-1-1-1

These are one of my goats but after today I feel a lot more confident in my front squats and feel I have made a big improvement in them. I still don't quite have the flexibility to do the overhead squat correctly but I'm working on it.


Tuesday, January 13, 2009


Last nights meal...compliments of

WOD: "Kelly"

5 Rounds for Time:
400m Run
30 Box Jumps (24")
30 Wallballs (20#)

Wow this was another fun one. Luke and I worked out together today which is always fun. He kicked my ass but keeping on his tail defiantly made me push harder.

Time: 24:33

Monday, January 12, 2009

Pullups and Burpees Equal Pain



10 Rounds for Time:
12 Pullups
12 Burpees

This workout was super tough. I did the first 4 or 5 rounds unbroken then started to break up the Burpees. Round 5 or 6 I started to break up the Pullups. Oh and I shredded up my hands....need to start building up those callouses!

Time: 16:32

Saturday, January 10, 2009

Thrusters and Double Unders



 10 Thrusters (115 pounds)
50 DU
8 Thrusters
40 DU
6 Thrusters
30 DU
4 Thrusters 
20 DU
2 Thrusters
10 DU

Wow this was a good one. Rx'd weight was 135 but that was a little too heavy for me. Also, my DU's are not very good so I did singles times 3. I used my new jumprope I got for Christmas and it worked really well. I cut it to a shorter length before the WOD and thought I might have cut it a little too short...oops. But it worked  good once I got used to it. Now I just need to get my DU down!

TIME: 9:12

Friday, January 9, 2009

Rest Day

Did not workout today. It feels good to take a day off cause I'm super sore from the past WODs and I've been working lately (I'm  a manuel tractor). Tonight I ate dinner at Luke and Katie's house. I've been doing Paleo lately and I feel good. Check out our dinner tonight... Eggplant topped with a piece of chicken with a side of squash, zucchini and carrots.

Thursday, January 8, 2009

Found My Goat


WOD 3 Rounds for Time:

15 SDHP (95 pounds)
200m Run
15 Overhead Squats (95 pounds) I subbed front squats instead cause overheads suck bad
200m Run

Time: 13:56

I seriously need to work on my flexibility and my squats. These are two of my goats!

Wednesday, January 7, 2009

Shoulder Press and Sprints

WOD Shoulder Press 3-3-3-3-3 followed by 2 x 800M run.


1ST Run 2:28 2ND Run 2:27

Luke and I had a solid little race between us on the last run. He passed me then I passed him and then we duked it out the last 50m and tied with the same time. Good fun!

Playing With Muscle-ups from Colin Jenkins on Vimeo.

Tuesday, January 6, 2009


Today we did Tabata intervals of Pullups, Pushups, Situps and Squats in that order. There is only 10 seconds rest between each exercise. Each rep counts as one point.

Pullups 78
Pushups 86
Situps 102
Squats 128
Total 394

Tomorrow I am starting a strict Paleo diet. Put my food log on the blog then.

Sunday, January 4, 2009

Team WOD

Teams of Three
AMRAP in 20 minutes of:
1oom Car Push
Driver does 7 burpees
100m Car Push
Switch drivers at the end of each round

14 Rounds with Luke and Mine Man!