Tuesday, May 31, 2011

110531 CrossFit Games Regional 11.1

CFSB w4d1

Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2
10 pull ups (blue band) x 2

Back Squat 3 x 5

CF Games Regional 11.1
Run 1000m
30 Handstand push ups (bridged progression)
Run 1000m
Time: 12:08

5 rope climbs

110529 Amanda

CFSB w3d6

Buy in:
5 min jump rope
Burgener warm up
10 overhead squats
10 pull ups

Shoulder Press 5 x 3

HR SP 15-12-9 @ 95#

3 rounds, 9-7-5 of:
Muscle ups (blue band assisted)
95# Snatch
Time: 11:19

Cash out:
400m x 2

110528 Run, Toes-to-bar

CFSB w3d5

Buy in:
5 min jump rope
Burgener warm up

Front Squat 5 x 3

HR Back Squat 95# x 14

WOD 1 (did run portion while Hannah rode her bike):
10 min AMRAP of:
400m run
10 toes to bar
Score: 2 rounds + 2 TTB

WOD 2 (did run portion while Hannah rode her bike):
3 rounds of:
400m run
10 pull ups (blue band)

Cleans 65# 3 x 5

Friday, May 27, 2011

110527 Rest day

Another rest day. Starting to come down with a cold and don't want to push it as I still need to lift heavy tomorrow. Perfect timing as it's a holiday weekend.

F'ing wonderful.

In the meantime here's a good article on saturated fats

Wednesday, May 25, 2011

Happy 1st CF Birthday to Me!

So it's been 1 year since I began my CrossFit journey and what a year it's been. Although there have been a couple of setbacks (surgery, sickness) but overall it was a great year filled with many victories.

However, when you grind through the daily WOD and it seems like it's never going to end it's very easy to lose sight of personal progress. So that's what I'm here to do today: reflect on my accomplishments. Some may be new PR's in lifts or maybe an improvement in a WOD time and body composition change. These were things that I expected. What I did not expect was the mountain of knowledge in health and fitness that I've acquired.

  1. CrossFit is NOT an exercise program. It is a lifestyle/philosophy that goes way beyond mere exercise.
  2. I value the importance of flexibility and mobility (thanks KStar.)
  3. Scaling is critical to success (thanks BrandX.)
  4. I've learned how nutrition effects the human body and in particular how my body adapts to certain foods (thanks MDA.)
  5. Diets don't work. Lifestyle changes do.
  6. Embrace the suck.
  7. I've cleaned up my nutrition. I try to abide by the principles of the Paleo diet but I just don't think going whole hog would work for me (at least in the long term.) I still like my bowl of oatmeal every other morning, the occasional Oreo, and shots of Patron Silver on Friday nights. And I will always drink milk.
  8. I love olympic lifting.
  9. My WIFE loves olympic lifting!
  10. Good nutrition is easy if you like to cook, have some decent recipes and it's a family effort.
  11. I can bench press my bodyweight.
  12. I can squat my bodyweight.
  13. I can deadlift 1.5x my bodyweight.
  14. I can do a handstand push up.
  15. I can climb a rope (for multiple reps.)
  16. I can string together multiple double unders.
  17. After a year I still look forward to the daily WOD.
  18. I've been able to stick with a training program for a longer period of time than I ever have.
  19. I'm 40 and in the best shape of my life.
  20. I will not quit.
  21. A $25 subscription to the CF Journal is the BEST $25 a Crossfitter can spend.
  22. You MUST take care of your calluses.
  23. Once you begin deadlifting you will always have scabs on your shins.
So there it is. Hopefully year 2 has just as much growth.

Now 3, 2, 1...GO!

110525 Double Unders, Snatch

CFSB w3d2

Buy in:
5 min jump rope
hip mob
burgener warmup

Deadlift 5 x 5

HR set 15-12-9 @ 185#

WOD (<10min):
Seven rounds of:
35 Double-unders
1 Snatch
Post time and total snatch weight

Completed 5 rounds

Tuesday, May 24, 2011

110524 Wilmot

CFSB w3d1

Buy in:
5 min jump rope
20 push ups x 2
20 sit ups x 2

Back squat 3 x 5


Six rounds for time of:
50 Squats
25 Ring dips
Score: 3 rounds in 17:27
Made a mistake picking this WOD. The ring dips significantly slowed me down prohibiting me from keeping the intensity where it needed to be.

Sunday, May 22, 2011

110522 1Mi Run

CFSB w2d6

Buy in:
5 min jump rope
20 squats x 2
20 sit ups x 2
10 push ups x 2

Shoulder press 3 x 5
HR SP 12-9-6 @ 95#

1mi run
Time: 12:30

Slow. Ran with Hannah as she rode her bike.

10 15' rope climbs

110521 Deadlift and Push Press

CFSB w2d5

Buy in:
5min jump rope
Burgener warmup

Front Squat 3 x 5

HR Back Squat x 20

5 min AMRAP of
DL 205# x 3
PP 105# x 7

Score: 4 rounds + 1 DL

Clean work
Shrugs (2nd pull) 3 x 5

Friday, May 20, 2011

110520 400m, Muscle-ups

CFSB: w2d4

Buy in:
5 min jump rope
hip and shoulder mob
barbell complex


Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups (blue band assisted)
Score: 5 rounds + 400M

Cash out:
12 K2E x 2

Wednesday, May 18, 2011

110518 Thrusters, Bar-facing Burpees

CFSB w2d2

Buy in:
5 min jump rope
10 jumping squats x 2
10 ring push ups (feet even with hands) x 2

Deadlifts 3 x 3
HR 12-9-6 @ 185#

3 rounds of
15 95# thrusters
15 bar-facing burpees
Time: 13:04

Tuesday, May 17, 2011

110517 OHS, TTB, Dumbbell hang squat clean, Double-unders

CFSB w2d1

Buy in:
5 min jump rope
hip mob
20 squats x 2
20 sit ups x 2

Back squat 5 x 3

3 rounds for time of:
5 95# OHS
10 TTB
15 35#DB Hang squat clean
20 DU's

Time: 13:44

Was shooting for 5 rounds but wanted to keep it close to the 10 min limit Rx'd by CFSB.

2 x 5 Handstand push up negatives

Monday, May 16, 2011


Had to rest these past 2 days. Back was still tender on Saturday from the recent back work. Went to perform my front squat strength work, racked the bar and began to sink into the hole and felt the tweak in my back. Any weight on the rack (even the 5lb tub of protein) causes pain.

Iced it a few times and wore a compression belt and that was helping and now this morning it's spasming worse than the weekend. So now I've got to use some muscle relaxer to get this sorted out. Going to work from home today since the Carisoprodol will leave me in no shape to drive.

Slipped up on my nutrition this weekend (cookies, cereal) and now I'm beginning to wonder if that has contributed to extra inflammation hence making this worse. Have to get that dialed back in today so a fast day is in order.

Speaking of order, a new order of SFH fish oil should be coming in today and that should get me back to feeling well. 

110514 Box jump, Power snatch, Chest to bar Pull-up

Buy in:
5 min jump rope

CFSB w1d5
Strength: Front Squat (DNF-tweaked back)
Hi rep back squat: 21-15-9 @ 95#

21-15-9 reps for time of:
20” Box jump
55 pound Power snatch
Pull-ups (green band assisted)
Time: 7:30

2 x 5 Muscle ups (blue band assisted)

Friday, May 13, 2011

110513 Pull-ups/Wall Balls/Kettlebells AMRAP

CFSB w1d3 (20 min metcon)

Buy in:
5 min jump rope
20 air squats x 2
20 sit ups x 2

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups (green band assisted)
10 Wall ball shots, 12 pound ball
15 Kettlebell swings, 35 pound DB

Score: 11 rounds + 5 pull ups

5 jumping muscle ups x 2

Wednesday, May 11, 2011

110511 Push press, K2E and Ring Dips

Buy in:
20 squats x 2
20 sit ups x 2
8 pull ups x 2

CFSB w1d2
Deadlifts 3 x 3
Hi rep set

3 rounds, 15-12-9 of:
105# push press
Knees to elbows
Ring dips

Time: 13:50

Wanted to keep the WOD to <10min as per CFSB but the ring dips really slowed me down.

Tuesday, May 10, 2011

110510 "Jeremy"

Buy in:
5 min jump rope

CFSB w1d1
Back squat 5 x 3

In honor of “Jeremy
Three rounds, 21-15- and 9 reps, for time of:
65 pound Overhead squats
Time: 7:34

Jumping muscle-ups 2 x 5
Toes to bar 2 x 10

Gained some weight back this weekend and felt very strong today. As strong as I felt before my surgery. Intensity of the WOD was constant. Broke a few times between exercises to take a few breaths, but the exercises were all unbroken.

Monday, May 9, 2011

110508 Jackie

Buy in:
Barbell complex

1000 meter row (subbed 50 45# hang power cleans)
45 pound Thruster, 50 reps
30 pull-ups (assisted green band)
Post time to comments.
Compare to 101124

Time: 9:05

101126 Time: 11:58 (as Rx'd)

Sunday, May 8, 2011

110507 "Moore"

10-8-6-4-2-1 of
Front Squats and Shoulder Press
FS: 95-115-135-155-165-175
SP: 95-105-115-125(3)-135(1)
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.

Practiced muscle ups later on in the day
2 x 5 done with feet in front
getting close to completing the movement without assistance.

Thursday, May 5, 2011

110505 Thruster, Chest to bar Pull-ups - CrossFit Games Open 11.6

Buy in:
5 min jump rope
shoulder mob
20 sit ups x 2
10 45# overhead squats x 2
12 ring push ups x 2
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Post rounds and reps completed to comments
Score 3 rounds + 12 thrusters + 6 pull ups
*pull ups assisted with green band

Wednesday, May 4, 2011

110504 Deadlifts

Buy in:
Barbell complex. Barbell never leaves hands. 5 reps each:
Power Cleans
Front Squats
Muscle Snatch
Overhead squat
Snatch Balance
Romanian Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Cash out:
95# clean and jerk x 15

Tuesday, May 3, 2011

110503 Tabata Something Else

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Total: 282

Buy in:
5 min jump rope
Hip mob
10 overhead squats x 2
10 ring dips x 2

Back squat 3x5

Monday, May 2, 2011

110501 Strength Day

Buy in:
5 min jump rope
shoulder mob

Front squat 4 x 5

Shoulder press 4 x 5

Bench Press 4 x 5

Cash out:
20mi bike ride