NICK'S CROSSFIT

Level 2

2009-09-22T20:39:00.000-07:00

I have not updated in a while so here we go.

Last Monday was level 2 testing. I passed but barely made 30 sec L-sit.

WOD:
400 m run then
5 Rounds of:
9 Thrusters (95)
9 pullups

Time: 8:26 (harder than real fran)

Tuesday
WOD:
10 overhead walking lunge (right then left) 40 pound DB
400m run
10 one arm snatch(right then left) 40 pound DB
400m run
20 jumping squats(45)
400m run
20 burpees
400m run

time: 9:40

Thurday
WOD:
3 rounds of:
3 cleans(135)
5 broad jumps(6 feet)
7 plyo pushups

rest 4 min then
5 rounds of:
5 cleans (135)
10 broad jumps (6 feet)
15 ringdips

time: 3:19, 5:51

Today's WOD:
AMARP in 10 min of: use 135
1 Snatch
2 Overhead squats
3 Clusters
4 Pushpress
5 KTE
50 foot sprint

3 1/2 rounds

Heavy. switched to 115 for overhead sqaut after round 1.

Catch Up

2009-09-09T19:35:00.000-07:00

wolf gang puck level culinary skills

Yesterday: Fight Gone Bad Prep

round 1
sdhp (#75) 1 min
Pullups 1 min
run 200m

rest 2 min

round 2
box jumps 1 min
row for cals 1 min
run 200m

rest 2 min

round 3
push press (#75) 1 min
wallball 1 min
run 200m

This one seemed to be just as hard as the real fight gone bad. Those rounds could be in any order but that just happens to be the way I circuited around, ending on wallballs was not fun. The idea was to count your reps just as in the real FGB.

50-50-49

Today

Press 3x5
115-115-115

amrap in 15 min of:
3 handstand pushups
5 pullups
7 KTE

It seems like Ive been doing a lot of handstand pushups lately (which is good cause it is one of my goats) and it feels like Im getting better. My hands ripped half way through so I did the rest of my KTE on high rings.

12 rounds

WOD

2009-09-02T17:47:00.000-07:00

wackin and stackin

Stength: 3x5 Press
115-115-115

5 Rounds of:
3 strict pullups
4 deadlift 1.5 BW (#225)
5 HSPU

This one felt really good but Im glad that there were not any more rounds after the 5th. I took my shoes off before the WOD and it seemed to make my handstand pushups significantly easiser. I broke up my sets on the HSPU in rounds 4 and 5, the rest was unbroken. Probably should have gone a little heavier on the deadlifts because it was a strength oriented workout.

Time: 4:05

31 Burpees for Vanessa's early Bday WOD: 1:10

Last day of Augest

2009-08-31T19:18:00.000-07:00

LITTLE BREAK

WOD:
500 m Row
40 Kettlebell Swings
30 Pullups
20 Thrusters(#95)
10 Burpees

This one was much tougher than I expected. I don't know if I just underestimated it or Im just not in good shape right now, probably a combination. My plan is to get a solid month of workouts in then start mixing in some of the strength classes Norcal has to offer.

Time: 8:31

Nate

2009-08-26T18:16:00.000-07:00

arap in 20 min of:
2 muscle ups
4 hspu
8 kettlebell swings (2 pd)

This was a tough one. I got through my first 3 or 4 fairly quick. After that I had to start breaking up the handstand pushups which ended up taking a long time. Also starting breaking up my swings a little later in the workout. Im looking forward to doing this one again.

8 rounds +2 mu +4 hspu +3 swings

Snatching Helen

2009-08-24T18:51:00.000-07:00

3 rounds:
400m run
12 hang snatch (75#)
12 pullups

Back up in Chico and training again, time to get back on the wagon with this blog. I liked this WOD a lot. By the third round my grip was going out and had to break up both the snatches and pullups.

Time: 9:06

p.s- working out in the heat sucks!

3 Days till Qualifiers

2009-04-29T15:05:00.000-07:00

NorCal

WOD: Row 500m @ 2:00 min pace
then 5-5-5 thruster at 95#

I t felt good to do a little something to get the blood flowing a little. All the work has been put in over the past few months and now all there is to do is rest, eat good, and do my best this weekend.

Getting Ready

2009-04-27T18:41:00.000-07:00

WEEKEND ADVENTURES

Today we played around with the Rx'ed weight for the qualifiers this weekend. I was kinda worried that the 185 clean might give me problems but today I was able to do did them well enough to get the minimum of ten reps. The other workout has the 165 jerk which I worked on today and felt strong. I know those are goiong to be killer though after the row/burpee. So I sent my email in to the event and I am doing both workouts as Rx.

WOD:
400m run 20 pull ups
500m row 15 pull ups
rest 5 minutes

repeat… but the second round needs to be AT LEAST 2 minutes slower than the first round.

Time: ?

It is officially Hot!

2009-04-22T17:04:00.000-07:00

Strength:
Snatch 90% 1-1-1-1

135-135-135-135

WOD:
1000m row
15 muscle ups
20 OHWL steps .5 bw
7 muscle ups
20 OHWL steps
3 muscle ups
400m run

It was about 100 degrees today so working out at 1 was killer. I guess it is good to get used to it cause Im sure it will be hot at the qualifiers. Went slow on the first row to pace myself cause i knew this would be a long workout. Muscle ups and lunges were good. I felt really good today.

Time: 14:28

AUSTRALIA WOD

2009-04-21T12:03:00.000-07:00

Strength: Front Squat 1-1-1-1-1 at 80%

WOD: 21-15 -9 of
Burpee
Pullups (chin over)
400 m Row

I felt good getting a solid WOD in because it was pretty much the first good one since our recovery form the NorCal comp. We messed up doing this WOD cause we only did one row and the real qualifier was 3 rounds of row. ..oops.

Time: 5:37

Crossfit NorCal Prep Day

2009-04-14T16:37:00.000-07:00

Competitors

WOD 1 10:00am
300 m Run
150 m carry 115 pounds(2 45 plate 1 25 pate)
20 Deadlift

WOD 2 1:00 pm
500 m Row
9 Broad Jumps (6 foot)
9 Power Cleans (135)
15 Broad Jumps
15 Power Cleans
21 Broad Jumps
21 Power Cleans
500 m Row

WOD 3 4:00 pm
7 Rounds
7 Overhead Squat (95)
7 Burpees

TIMES...
WOD 1 8:12
WOD 2 12:44
WOD 3 8:44
Total 29:40

This day was really tough but I made it through with times all under the time cap which a few people did not. It was a lot of fun to have a referee on every workout to judge and count the reps, I had about 3 reps that were not counted on each workout. The workout I lost by the most in was the first one because I had to break up the deadlifts into sets of one while some guys did it in sets of 3 total sets. The 150m of carrying seems really pointless but it proves to kill your legs before you even start to do the deadlifts. The second WOD went good because I really paced myself in the first row( holdong right around 2:00 split). I focused on my breathing and set a good pace that I could hold for the rest then went all out on the last row which was around 1:51 split. The last workout was the hardest foe me. The regulations were to return the bar to the ground after you are done and not drop it, of course I forgot in the rush of things I ended up having to pick it up and do 1 more rep on the last set.
Overall, I feel like I did pretty good. I definitely got my ass whooped, the winner was at 19:15. But in a year from now, I hope to be somewhere around that time. I figure 4 min off the first WOD and 2 min off the other two.
The night after my back was a little sore from the deadlifts but that was basically it. The next day everything felt surprisingly good. Monday morning was when it hit me, my hamstrings were so tight and sore I could barley walk. I rolled and stretched them out a lot and now they are back to normal and am ready to hit up a workout tommorow.
Besides the workouts, it was also a good day. I ate a lot of yams and oranges for my carbs and about 6 oz of chicken with a few almonds throughout the day and I felt great. Kept the fat low so it wouldn't bog me down and I felt recovery was better.

Monday Updates

2009-04-06T15:07:00.000-07:00

Over the weekend I did day 1 of the European Qualifiers. Those were good to get a taste of some of the workouts that could come my way.

WOD #1
Heavy Helen
3 Rounds of:
400 m Run
21 Kettlebell swings (2 pood)
12 ctb Pullups

Time: 11:22

WOD #2
15-12-9
Clean and Jerk (135)
Handstand Pushups

Time:13:43

I felt like I learned a lot by doing these workouts. The main thing I learned was to pace myself. I go as fast as I can because I want to finish as fast as I can, but that usually does not work. While doing the handstands I didn't give myself enough reps between reps after I was fatigued which led to a bunch of failed reps. I need to give myself a little more rest, then there would be less failed rest that would save me time in the end.

Todays Workout
3 Snatch (115)
50m Shuttle Run
rest 1 min
5 Rounds

then,
Overhead Squat 1-1-1-1

We are taking it easy this week because they want to do a mini taper for the event we have this weekend. So this WOD was pretty easy, I don't remember my time but it was all unbroken.

Heavy WOD

2009-04-04T09:32:00.000-07:00

Strength Max Jerks:

190(pr) on Split

WOD

3 Deadlift (275)

3 Muscle Ups

3 Clean and Jerks (155)

5 L Pullups

1 High Box Jump (39 in, 4 45# plates)

200 m Run

Top three hardest workouts I have ever done. Video coming soon!

Time: 19:10 ?

Spicy

2009-04-01T18:02:00.000-07:00

Strength: Front Squat 2-2-2-1-1
Press 3-3-3

WOD: 20 overhead walking lunges (half body weight)
20 Knees to elbows
20 overhead walking lunges
15 Knees to elbows
20 overhead walking lunges
10 Knees to elbows

Damn that WOD was SPICY. The lunges are hard for me and I had to break them up. Could have gone way faster but I was a little sluggish today...thanks Ceaser Chavez.

Time: 7 something

Monday Funday

2009-03-30T16:10:00.000-07:00

Strength: work up to max Snatch then 1-1-1 at 85%

then 3 Rounds of Ring Work (1 muscle up, 3 dips, 3 iron crosses, 3 skin the cats)

WOD: 100 DU
50 Pullups
25 Burpees

Today was fun day for sure. Snatches I worked some progressions to get the movement down better and did not go for a max. Its feels better each time I work on it but it still needs a lot of improvement. One of the guys that works out with us is just an O-lifter and he is helping me out a lot and invited me to workout with him Tuesday and Thursday at Chico State to work on O-lifting stuff. The ring work was really fun, I can only do half iron crosses but hopefully someday I will be able to do a full one. WOD was ok but of coarse my DU took forever then I kinda was being a puss with the pullups and broke them up a lot. I was happy with the Burpees tho cause I cranked those out good.

Time: 6:20

"NorCal Crippler"

2009-03-27T15:00:00.000-07:00

Strength: Snatch 4 doubles at 70%

WOD: 3o Back Squats #185 (R'xed is 225)
800m Run
100m Broad Jumps

This was definitely a crippler. I broke my back sqauts up in 14-4-3-6-3 with not much rest. Run felt ok once I started going and the broad jumps at the end finished me off. Found that taking slightly smaller jumps but link them together as opposed to going max length on jumps and losing momentum.

Time: 7:28

Pullups

2009-03-25T15:48:00.000-07:00

Strength today was max clean and jerk but I focused a lot on my form and did not load the bar to my full one rep max. I learned to actually catch the bar with my hands open in the front squat position which I couldn't do before today. My next problem was my feet were too narrow throughout my split jerk. Robb had me start with my feet wider and land in the split position with my wider also. Once I got that down I had no trouble with 175 which is good for me.

WOD: 4 Rounds of:
400m Run
Max Pullups

40-18-14-14

"Elizabeth"

2009-03-23T19:25:00.000-07:00

WOD: 21-15-9:
Cleans
Ring Dips

Need to start to work more with my ring dips. I had to break the up a lot and it wasted a ot of time.

Time: 7:03

Updates

2009-03-21T18:11:00.000-07:00

I have three workouts that I lagged to post up here. this whole spring break got me out of my routine.

WOD from Thursday: "Grace"

Time: 5:30 (PR)

Good benchmark and nice to see how much progress I have made.

WOD from Friday: 30 Muscle-Ups

Time: 4:26

Fun WOD. Next time I do this workout I'm doing full extension on the bottom.

Today's WOD: Run up a fat hill (2.7 miles)

Time: 55 min

First of all I might as well have been running blindfolded in a corn maze because I got lost!!! Prolly ended up running close to 6 miles or more. The good news is next time we go up there I will know the trail by heart.

"Nancy"

2009-03-18T11:53:00.001-07:00

WOD: 400m Run
15 Overhead squats (#65)

This was a great workout to practice my goats. Overhead squats give me a lot of trouble and I was glad to just finicsh it even though it was lighter weight than Rx'ed.

Time: 14:49

Wallball/Pullups

2009-03-16T19:05:00.000-07:00

WOD: 10 Rounds of:
10 Wallballs
10 Pullups

I broke up a few sets. For the wallballs I just need to man up and do them all unbroken and the pullups it was more of a grip issue.

Time: 9:??

Split Jerk

2009-03-14T13:44:00.000-07:00

WOD: Split Jerk 1-1-1-1-1-1-1

These felt good and it was the first time I got to use my new shoes. I don't know what I worked up with but I hit a PR with 185.

Then
5 Rounds of:
5 Push Press/Jerk (#135)
10 Box Jumps (32'')

Pretty heavy for me so I jerked most of them. Most of them were pretty sloppy.

Time: 5:42

Spring Break

2009-03-13T15:08:00.000-07:00

WOD: 500m Row
x 3 rest exactly 3 min

Time: ? Holding around 1:45/500M

THEN... 10 Rounds of:
2 Cleans( #135)
2 Muscle Ups

Time: 5:11

Now it is time to drive down to VENTURA!!!

Snatch/Ring Dips

2009-03-11T16:46:00.000-07:00

Bad pic but I wanted to put one up cause I dont do that as often as I used to. This is one one of my favorite meals that I usually have once a day. It is super easy to make. Cook the squash and yellow squash first(1 block of each), then add 1 cup tomato sauce and one 4 oz can of tuna. Add in some almonds and you have a tasty 4 block meal that is tasty and easy to make.

WOD: As Many Rounds in 10 min:
3 High Hang Power Snatch (#95)
3 Weighted Dips (#20)

This was an ass kicker. The weight was good for me because I could do everything unbroken but it was tough.

15 Rounds

New Post

2009-03-09T15:11:00.000-07:00

WOD: 5 Rounds of:
Jog 100 m
Sprint 100m
10 Pullups

My blog has not been letting me post the last few times I tried to put something up but it seems to work again now. I am slightly sick so todays WOD was much harder than it should have been, my breathing sucked and my recovery was super slow. I did the pullups unbroken and tried to throw a few butterfly kips in there.

Time: 4:41

GOATS

2009-03-02T15:18:00.000-08:00

Strength: Back Squat 3-3-3
205-205-215

WOD: 50, 40, 30, 20, 10 Wallballs
20, 18, 16, 14, 12 Ring Dips
(alternating starting with 50 WB)

Wow this one is not fun. Wall Balls are definitely a goat of mine so those were a little slow. Ring dips are now a new goat of mine, by the last couple of sets I had to pretty much just do singles.

Time: 16:11

2 MORE MONTHS...

2009-02-28T11:02:00.000-08:00

I missed writing the Friday workout on here so ill start with that.

WOD: 400m run-21- 400 m run -15-400m run- 9:
Push Press right arm (#40)
Overhead Walking Lunges Right arm
Push Press left arm
Overhead Walking Lunges Left arm

That shiz was not very fun at all. Time: 13 :??

TODAYS WOD: Teams of 4
200m med ball run relay
20 rope climbs
100 box jumps
100 sdhp
100 cal row
200m med ball run relay

IT was fun to get some rope climbs in on a WOD. TIME:???

NEW CREW

2009-02-25T16:04:00.001-08:00

Today was my first day with the new crew. I go in at 1 in the afternoon to workout with the trainers and people training for the Games. It is really cool so far and I like it a lot.

Strength: Max Push Jerk, Max Push Jerk(Behind head), Max Split Jerk.

Didn't feel too strong on the Jerks today. I still need to work on jumping under the bar a lot more. Rob has some drills for me to work on Friday to help that. Shoulders are pretty toasted.

(175, 175, 165)

WOD: As many rounds in 12 min:
10 Dumbell Snatch Right(40#)
10 Dumbell Snatch Left(40#)
20 Pullups

6 Rounds + 10 Snatch +10 Snatch

Row/Push Press

2009-02-23T19:23:00.000-08:00

WOD: 500m Row
21 Push Press (# 115)
500m Row
18 Push Press
500m Row
15 Push Press
500m Row
12 Push Press

Hard workout. Kept the row a slow steady pace (2:05 for the split) which felt good. Push Press was pretty hard and I had to break up each set. Need to work on getting a nice rhythm going on the PP.

Time: 15:07

Sat WOD

2009-02-21T11:01:00.000-08:00

WOD: 400m RUN
then 21-15-9 of:
Kettlebell Swings (1.5 pood)
Box Jumps
then Finish with 400m Row

I felt good on this WOD. I tried to pace myself a little and was able to do everything unbroken. I think thats the first time I have done the swings unbroken.

Time: 6:50

Skin the Cat

2009-02-20T19:50:00.000-08:00

WOD: 30 Cals Row
40 Pullups
50 Pushups
60 Situps
70 Squats

I'm pretty sore from the past week workouts so this was a good workout for me because it wasn't a lot of one thing. Before the WOD we worked on "Skin the Cat" on the rings. These are really fun to play around with but I definitely need to practice them.

Time: 8:31

Snatch/Thruster

2009-02-18T19:14:00.000-08:00

WOD: 21- 15 -9
Dumbell Split Snatch Right Arm (#35)
Dumbell Split Snatch Left Arm (#35)
Pullups

Fun little workout. We worked the Power Snatch for our strength circuit and my progress in coming along. Split Snatches were new for me and it felt good with the dumbell. Robb let me use his Oly shoes and they helped a surprising amount.

Time: 7:34

GIRLS vs. DEWDS

2009-02-17T19:44:00.000-08:00

WOD: Teams of 5 Girls vs Boys
800m Run (Guys had 20# Wallball)
100 Thrusters
125 Cals

Team workouts are definitely fun to do every once in a while. It is a good way to interact and get to know fellow crossfitters a little better. The workout was pretty easy but today in our strength circuit we worked on Power Cleans and I feel those are coming along. I can't wait for my shoes to come in the mail!

Shuttle Run AND Pullups

2009-02-16T18:47:00.000-08:00

WOD: 4 Rounds of 1 min:
2 Shuttle Runs( there back there back probably 10 yards each way)
Max Pullups in remaining time

This one was a bit spicy. Did the first two rounds without stopping. By the end of the 3 round my arms were torched. Round 4 was broken up 10-5-5-3.

Round 1: 29 Pullups
Round 2: 30 Pullups
Round 3: 26 Pullups
Round 4: 23 Pullups

4 Min of Fun

2009-02-13T18:38:00.000-08:00

WOD: 4 min of..
30 DU's
then as many rounds untill 4 min is up of
9 Squats
7 KTE
5 Kettle swings (#55)

Repeat x 1

Sounds really confusing the way I wrote it but it was a fun workout. Everything was pretty much unbroken (except DU) so the intensity was there trying to go fast. Need to get better at DU!

4 rounds + 9 Squats +1 KNE , 4 rounds exactly

Birthday WOD

2009-02-11T18:51:00.000-08:00

WOD:
20 Cals Rower
20 Box Jumps
20 Pullups (c2b)
20 Deadlift (185#)
20 Ring Dips

Fun little sets of 20 for my 20th birthday. Ring dips at the end were killer.

Time: 4:45

New updates with training. Rob wants me to do the NorCal qualifiers so I need to train so I will be the most prepared I can. I'm going to train 4 days a week at the gym (mon, tues, wed, fri) and then workout outside the gym with some of the trainers running hills and stuff like that.

Trusters/Run

2009-02-09T18:35:00.000-08:00

WOD: 12 Thrusters (35# Dumbells)
400m Run

Do 3 Rounds on the 4 min interval

My legs are still torched from last Friday. This WOD was not too bad. The thrusters were not too bad. The run was getting slow by the end. Jackie is NASTY!!!

1:39, 1:45, 1:46

Jackie Returns

2009-02-07T11:34:00.000-08:00

WOD: Jackie

1000m Row
50 Thrusters (45#)
30 Pullups

I was pretty stoked when I showed up and was told me were doing this WOD. I am not a fan of it all all but it is the first benchmark WOD that I have done to repeated itself . I got a 34 second PR which I feel is good for me. I am not looking forward to Jackie to return anytime soon, that workout sucks.

Time: 8:12

"Freddy's Revenge"

2009-02-04T18:56:00.000-08:00

WOD: 5 rounds of:
5 Reps of 115# press bar overhead anyway you like
10 Burpees

Rx'ed weight is 185# but that is insane so I dropped down. The first couple of rounds I did unbroken doing push press. The rest of the rounds I had to break up and started doing some Push Jerks. Burpees are never fun but especially in this workout.

Time: 6:24

"HELEN"

2009-02-02T18:45:00.001-08:00

WOD: HELEN 3 Rounds for Time
400m Run
21 Kettlebell Swings (55#)
12 Pullups

This was a fun workout and worked well for my strengths. I did good and actually set the in house record for the gym but I felt like I could have gone a lot faster. I wasn't feeling good and I had to use a dumbbell which is harder than an actual Kettlebell. Next time I'm going sub 7:45 for sure.

Time: 8:17

Clean Thruster Pullups

2009-01-28T18:52:00.000-08:00

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

Back to NorCal

2009-01-27T18:58:00.000-08:00

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

FRAN

2009-01-25T09:01:00.000-08:00

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

Push Jerks

2009-01-21T21:09:00.000-08:00

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.

135-150-160-165-175

Jason

2009-01-20T20:08:00.000-08:00

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

Double Unders are Slow

2009-01-19T18:19:00.000-08:00

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

Back Squat and Other Fun

2009-01-18T13:46:00.001-08:00

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

7:58

"Quarter Gone Bad"

2009-01-16T18:09:00.000-08:00

WOD: Five Rounds of:

Thrusters (135#)

Weighted Pullups (55#)

Burpees

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

Rest Day

2009-01-15T17:34:00.000-08:00

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.

Front Squats

2009-01-14T19:01:00.001-08:00

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.

135-165-175-185-195-200(PR)-210(F)

"Kelly"

2009-01-13T20:12:00.000-08:00

Last nights meal...compliments of Norcalsc.com

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

Pullups and Burpees Equal Pain

2009-01-12T18:13:00.000-08:00

HANDS POST WORKOUT

WOD:

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

Thrusters and Double Unders

2009-01-10T13:47:00.000-08:00

LACING IT UP TIGHT BEFORE THE RUNNING OF THE BULLS

WOD:

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

Rest Day

2009-01-09T20:42:00.000-08:00

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.

Found My Goat

2009-01-08T19:40:00.000-08:00

THIS GUY IS THE MAN NOT ONLY CAUSE OF THE STACHE BUT HIS SOLID SQUAT. I WANT TO BE LIKE HIM!

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!

Shoulder Press and Sprints

2009-01-07T18:14:00.001-08:00

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

125-125-125-125-130

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.

Tabata

2009-01-06T19:02:00.000-08:00

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.

Team WOD

2009-01-04T15:59:00.000-08:00

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!