Saturday, December 31, 2011


For my last WOD of 2011, I chose a hero WOD named Hildago.

2 mile run
2 min rest
20 squat clean 135#
20 box jump 24"
20 overhead walking lunges 45#
20 box jump
20 squat clean
2 min rest
2 mile run

This was one of the worst WODs I've ever done!

Happy New Year!

Thursday, December 29, 2011

Hitting Some Weaknesses Tonight

Tonight I focused on two of my weak exercises whilst doing my WOD.

3 Rounds of:

15 Overhead Press (Strict) 95#
15 Pistols
15 Burpee Box Jumps 24#

For time.

(These are some hardcore pistols)

I really like doing WODs that are outside my comfort zone. Actually, I hate it, but I do like it for two big reasons: 1) they remind me of being a newbie at Crossfit and 2) every once and a while - during the struggle, amidst the frustration, something clicks - and you get it.

That happened with me tonight with pistols... It makes it a good day.

Wednesday, December 28, 2011

Hero Wod Wednesday - Erin

I think I'll bring back "Hero WOD Wednesday"!


5 Rounds of:

15 Dumbbell Split Clean 40#
21 Pullups

For time

I (once again) did this at the local "globo gym" (I'm REALLY missing my gym, by the way). It was somewhat busy, and I had to wait to get any type of pull-up bar along with the proper dumbbells.

The dumbbell split clean is an awkward lift, and one I'm not used to, so I felt a bit shaky with the movement. Also, the "pullup rig" was too low to do butterfly pullups, and were perpendicular, so it was also a strange grip.

On the last round, I was plenty pissed, and quazi-trew the dumbbells when I finished the last rep. The local "meat-heads" all stopped, and stared. It was kinda like on a movie - when somebody says something, and everybody stops talking, and the phones stop ringing... After I got done (and had to use both hands to pick up each dumbbell), the head meat-head came up, and said "That looked pretty tough. We're doing 'super sets' tonight, so it's kinda the same thing, ya know?" I REALLY miss my gym.

All that being said - I got through the WOD, and did it in fairly good time!

Oh, and just noticed five blisters on the ole hands..

Tuesday, December 27, 2011

An Awesome Link, and Three Gross Pictures

Okay, before you scroll down, there are some GROSS pics below. I'm warning you now - because they really are gross... Really really.

Before we get to that, I wanted to post a LINK to a random WOD generator. This is from a gym down in Australia. I've used their videos several times for demos. I don't know how many fans they have up here in the States, but if I ever go down to Australia, I'm absolutely going to hit up this gym!

Okay, for the grossness.

Several days ago, I received a razor knife for Christmas from my boss. Whilst sitting and pondering many things in life (on the toilet) I rediscovered a cyst on my leg (subsequently, I found that it is called a "Trichilemmal cyst"

So, I(being me)decided to poke it with my brand new knife. It didn't hurt at all... SO I poked it again, and again, and again. None of them hurt. Finally, I pushed hard. I felt a little pinch, and lo and behold, I could see it! It looked like an alien in my leg! I opened the little wound a tad more, and the bloody thing started to fall out!!

At this point, I realized that there was no turning back. I opened it up a bit more, and pulled the entire thing out - which left a "cavern" in my leg..  A bit of anti-infection cream, and butterfly bandages, and I'm as good as new.

I'm telling you - before you go any further - these are really gross. You've been warned.

Mainsite - Slightly Modified

I wanted to do the Mainsite from today, but I still only have access to weights at a Globo Gym - and they only have metal plates. Furthermore, the snatch (let alone the hang snatch) is one of my weaker lifts, and I'm afraid that if I miss - with metal plates - things will get broken. Because of this, I swiped out the snatch for the clean and jerk - it's much more manageable.

5 rds of:

9 Deadlifts 135#
6 Hang Clean and Jerks 135#
3 Overhead Squats 135#

For time

Cash out

Max Rep Ring dips at the top of a muscle-up.

This WOD is deceivingly awful! My arms were on fire, and I was toast! Again, I want bumper plates!!!

Saturday, December 24, 2011

Strongman 12 Days of Christmas

Despite fighting a nasty cough and sinus headache, I did a 12 days of Christmas WOD fit for a strongman.

1 atlas stone shoulder 145#
2 push press 75#
3 ring dips
4 toe to bar
5 jerrycan burpees
6 crossfit pushups
7 pullups
8 situps
9 overhead jerrycan lunges
10 double unders
11 thrusters 75#
1,200m run

Done like the 12 days of Christmas song. 

It was tough. Merry Christmas!

Wednesday, December 21, 2011

Barbara at a Globo

I've done a bit of barbell work the last few WODs, so I decided that I'd do a body weight, named WOD.


5 Rounds of:

20 Pullups
30 Pushups
40 Situps
50 Air Squats
90 Second Break

I'll be honest, I almost had a "Code Brown" immediately following this WOD. I wasn't feeling good, and luckily, I made it to the bathroom quickly.

I had to do pullups on the same rig as this dude... But I didn't have to have something hold my feet down..

Tuesday, December 20, 2011

Friends at the Local "Globo Gym"

Ity's been a few days since I've had access to the internet, but I finally got to McDonalds, thus, have internet access (at least for a few minutes.)

I made friends with a couple people at a local "Globo Gym", which welcomed my "weird shoes", and my "Crossfit ways". In fact, The let me come to their gym for free for the past two nights - and my WODs did NOT dissappoint, oh no, they did not..


Squat Clean Ladder

Start at 95#. Every minute, on the minute, perform one squat clean, and add 20# (you must add your own weight). Go until you can't do a squat clean.


8 min AMRAP ladder of:

1 Muscle-Up
2 Squat Clean (50% of your earlier max)
3 Burpees

Add 1,2, and 3 reps per round. (For example, on round 3, do 3,6, and 9 reps.

This was a good two WODs together. The gym (however) has steel plates, and when I failed on the squat cleans, the entire building shook, everybody looked at me, and all I could say was "whoops..."


5 rounds of:

10 Overhead Squats #95#
20 Box Jumps 24#
30 Pushups

For time

This was also a really good WOD. I wanted to do a full-body lift, a lower body exercise, and an upper body exercise. I was surprised to find (however) that the pushups provided little (if any) relief on my quads from the other two exercises.

Wednesday, December 14, 2011

HSPU / SDLHP / SB Squat / Sprint

Lots of acronyms tonight!

I had to do my WOD outside once again tonight. I'm really happy I made the decision to take some Crossfit equipment with me. It would've been a ROUGH week if I didn't.

5 Handstand Pushups
10 Sumo Deadlift High Pulls 55#
15 Sandbag Squats 25#
100m Sprint

AMRAP 12 mins

It liked the exercises in this WOD, and how they worked together, but the number of reps was off. I probably would have (at the very least) switched the SDLHP and the squats.

Tuesday, December 13, 2011

Noticeably Absent

I've been noticeably absent for the last few days. After I posted my "Weaknesses" post, I came down with a nasty cold. What made things worse is that I had to travel, and am now on the road - making the challenge a ... well, a challenge.

In fact, my feeble attempt to do a WOD at the local YMCA ended with me getting kicked out before I even got in the gym! Me being an Eagle Scout, and living by the Scout Motto: Be Prepared, I threw a kettlebell, PVC pipe, a speed rope, an abmat, and a jerrycan in the back of the car before I left. This came in extremely handy.

Monday's WOD

21-15-9 kb Swing 1.5p
15-15-15 Jerrycan Burpees
9-15-21 Sandbag Thrusters 25#

The jerrycan burpees is the same idea as a bar facing burpee, but with a jerrycan. you have to face the can as you go to the ground. Your feet must be together, and leave the ground at the same time for the rep to count. (I made this one up!) Oh, and it was 10 degrees outside when I did it.

Try this WOD! You won't regret it!

Tuesday's WOD

50-40-30-20-10 of

Double unders

This one, I did not PR. I'm a little upset, but I have to tell myself that I have been traveling, and that I'm just getting over being sick. It still sucks... And now I have A** Rash!

Friday, December 9, 2011

Punishing My Weaknesses

As I have progressed in my training, I'm seeing more and more improvement - pretty much every day. But I'm also starting to see a gap in my strengths and weaknesses. In Crossfit,the victory goes to the the prepared and weaknesses will be punished.

I agree, and realize I am weak in several exercises and lifts, specifically: pistols, snatches, handstand pushups, and to a smaller extent, box jumps and squat clean and presses.

These are the chinks in my armor, and to become strong in these areas, I'm going to do two things over the next month to six weeks. First, I will put together a chipper with each of these movements. I'm going to do this as rx'd - no matter how long it takes. Second, I will incorporate at least one of these movements, or some variation, into every WOD for 4-6 weeks. At the end of this, I'll do the chipper again, and see my progress.

I feel confident in this approach. I struggled with double unders and butterfly pullups. But through work, I became strong - not because the exercise in its own right got easier, but I became better at 'em.

I start tomorrow.

I wasn't able to do a WOD tonight.. Too much going on today, and not enough time. I'll try to make it up tomorrow with 2 WODs.

Wednesday, December 7, 2011


Mainsite nite! I had a friend that wanted to do the Mainsite, and so did I. It happened to be a hero WOD.


5 rounds of:

400m run
10 burpee box jump 24"
10 sumo deadlift high pull 95#
10 thrusters
1 min rest

For time.

This one about killed me. We did the run in 16 degree weather, and it's decievingly tough.oh, and yes, I got beat by a girl tonight.. Yup, I'll admit it!

Monday, December 5, 2011


Angie is one of my favorite WODs - which means that I'd probably do it monthly. However, I have to resist the urge, and only do it on rare occasions. I think it was 6 months since I did it last, and 3 months since I did a modified version. I'm planning on visiting a bunch of benchmarks in the next few weeks, so it's an ideal time to do Angie


100 pullups
100 pushups
100 situps
100 squats

For time.

*you may not move to the next exercise until you complete the full 100 reps.

I PR'd by about 45 seconds this time around. My hands sure paid for it though..

Saturday, December 3, 2011

Overhead Squat Ladder / Helen

For some strange reason, I felt like I needed to do two more WODs today, so I doubled up, invited a friend over, and we knocked two WODs out in less than an hour.

WOD 1 - Overhead Squat Ladder

Starting with 75# on the bar, perform 1 overhead squat every 40 seconds, moving up 20# each round. Go until you can't any more. Upon failing on a round, you may try again within 60 seconds. This attempt will be your last round.

This one was pretty good, although, if I were doing this again, I'd probably make the increments10# instead of 20.

WOD 2 - Helen

3 rounds of:
400m run
21 kb swings 1.5 pood
12 pullups

For time.

We were hoping to do this one in the snow, but the snow came about 2 hours too late.. I did this WOD unbroken for the first time, and cut another 70 seconds off my time!

Friday, December 2, 2011


This WOD has been a thorn in my side. Back in July, in the midst of taking the bar exam, I attempted this WOD, and got one of my only two DNFs since starting Crossfit. I was extremely apprehensive picking this one, and for good reason.


5 rounds of:

15 deadlifts 225#
20 box jumps 24"
25 pullups

For time

This WOD has the same feeling I get when I do Fran. The heart rate keeps going up, and doesn't stop until you finish. I knew this, and knew that if I rushed too quickly, I'd fail again. Because of that, when I felt I needed a break, I intentionally took a little extra time. But don't get me wrong - this WOD still sucks.