Wednesday, August 29, 2012

Tuesday, August 28, 2012

Atlas Stone / Hammer Swing

This was the second of two WODs back-to-back.

For time:

5 Stone over shoulder
30 Low hammer swings
5 Stone over shoulder
30 Under hammer swings
5 Stone over shoulder
30 High hammer swings
5 Stone over shoulder
30 Over hammer swings

This one caused CrossFit Problems. I broke my hammer - then pulled my magical Eagle Scout powers, and fixed it. It's now a short-handled sledge hammer.

KB Swing / Pullup


21 KB swings 1.5p
12 pullups

This was a Helen inspired WOD. It was the first of two back-to-back. I was actually a bit surprised how long it took!

Monday, August 27, 2012

Fight Gone Strongman

3 rounds

1 min Stone Thruster
1 min Jerry SDLHP
1 min Tire jump 24"
1 min Jerry Swing
1 min Hammer Swing

I was inspire by Range of Motion's "Fight Gone Bad, Gone Bad". I changed it up a bit, and it turned out nice.

Saturday, August 25, 2012

Soccer Field WOD

3 RFT:

1k Run
50y Jerry Carry (50# ea)
50y Sled Pull (100ish#)
50y Sandbag Carry (100ish#)
50y Med ball Toss (20#)

This was AWESOME! we did it at the soccer fields early in the morning. I might have made everything a tad longer, but this distance worked well.

Friday, August 24, 2012

Wall Ball / Situp / Pullup

A quick Metcon tonight:

21-18-15-12-9-6-3 of:

Wall Ball 20#, 10'

For time.

I wanted to do a WOD I could go unbroken through the whole thing. I had a bit of a struggle with the situps (of all things) around the 4th round.

Thursday, August 23, 2012

Power Clean / EMOM

Power Clean



5 power clean 70%
5 KB Swings 1.5p

I think I hit a PR... but my kids hid my ipod that has my PRs on it. 70% was probably too heavy on the quick EMOM. I'd probably go a bit lighter next time.

Tuesday, August 21, 2012

Back Squats / Double Unders

This has to be one of my absolute favorite combos in a WOD

3 RFT:

10 Back Squats 225#
50 Double Unders

I've done this combo before... A couple times... I think the reason I like it is because of how the same muscle groups are used - in such a different manner.

AKA Jello legs

Monday, August 20, 2012

"Say Uncle"

2 RFT:

7 Handstand Pushups
7 Overhead Squat 115#
7 Snatches 115#
14 Box Jumps 30#
14 Push Press 115#
21 Double Unders
21 Elevated Paralette Pushups
21 Pullups


Sunday, August 19, 2012

Hang Squat Clean Ladder

2 Burpees,
1 hang squat clean*

*Add 10lbs every minute. Partial points awarded for burpees after failed attempt.

Skill work after you complete the ladder latter

This was good. I need help on my squat clean form. I started extremely light, and moved up.

Saturday, August 18, 2012

Regionals 12.4

I did a Games WOD yesterday, and a Regional WOD today!

50 back squats 135#
40 pullups
30 shoulder to overhead 135#
50 front squats 85#
40 pullups
30 shoulder to overhead 85#
50 overhead squats 65#
40 pullups
30 shoulder to overhead 65#
*must use same bar and change weights without help

This WOD scared me a bit - going into it. It was awful, but not as bad as I thought. I was a bit surprised that I started to cramp a bit

I didn't make it under the Regional time cap, but I actually did better than some of the competitors at Regionals.

Friday, August 17, 2012

Games WOD - Track Triplet

This is one of the WODs from the 2012 Games.

8 split snatches 115#
7 bar muscle-ups
400m run

I didn't get under the Games time cap, but didn't too to shabby - if I say so myself.

To see the WOD, skip past the "ball toss"

Wednesday, August 15, 2012

Regular Grip Deadlifts / Strict Press / Run

4 rds of:

5 Regular grip deadlift
5 strict press
400m run*

*The lifts are for load, the run is for time. When doing the deadlift, you may not use a switch grip, or hook grip.

I got the idea of doing regular grip deadlifts from Pat Sherwood. They were quite a bit harder than I thought they would be. I also went too quickly with the press and burnt out after the second round. I like the idea of this WOD, and my tinker with it again.

Tuesday, August 14, 2012

Wall Ball / Pullups / Double Unders

I'm still on this Mainsite kick. I may be getting lazy... Haha!

50-35-20 reps of: 

Wall balls

This one destroyed me!

Sunday, August 12, 2012

Tire Tabata

For my second WOD of the day, I wanted to do some strongman work. A couple guys wanted to do a WOD, so we put this together:

8 rd "Tabata" (20 seconds on, 10 seconds off) of:

Tire deadlifts
Tire flip and hop-through
Sledge hammer swing*

*Move to the next exercise after 8 rounds

It wasn't too bad, but I think I ruined one of my favorite shirts.

Lift Complex

A few guys wanted me to run them through a quick WOD. I didn't have a TON of equipment, but I managed to put this together:

5 rft of:

5 deadlift 95#
5 hang clean 95#
5 push press 95#
5 overhead squat 95# *
*5 penalty burpee for every break per round

I've done this with heaver weights, and would have probably gone 30-50# heavier if I were to do it again.

Saturday, August 11, 2012

Filthy 50 Revisited

This was a Mainsite a couple weeks ago. I wanted to do it, but I didn't get around to it until today.

50 Box jumps 24"
50 Jumping pullups
50 KB swings 1p
50 Walking Lunge Steps
50 K2E
50 Push Press 45#
50 Back Extensions
50 Wall Ball shots 20#
50 Burpess
50 Double Unders

I did this a few months ago. It was (and still is) awful. But I PR'd by 2+ minutes!

Friday, August 10, 2012

Mainsite Full of Squats

It was a Mainsite kind of day today

Overhead squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1*

*Try to increase load EVERY lift

 This thrashed my legs and hip flexors... but I PR'd on all three!

Wednesday, August 8, 2012

Run and two Couplets

I wanted a longer WOD, but I wanted to stick to couplets.

400m run:

3 rounds 21-15-9 of:
Wall ball
Knees to elbow

400m run:

3 rounds 21-15-9 of:
Deadlift 225#

400m run

I've done WODs like this several times. I like them because you have to train you mind to not allow your body to fizzle out after the first couplet. I picked these movements to hammer my midline - and it worked.

Monday, August 6, 2012

15 Rds of Front Squats

15 Rounds for load (RFL):

Power clean followed immediately by five front squats.
*Start light and add weight.

I got my inspiration for this WOD from Mainsite today. I would have done this WOD with snatches and overhead squats, but I did Isabel earlier today.

I liked this one. I was blasting Bob Dylan and Dave Matthews, which is fast becoming my music of choice whilst lifting. At the end of the WOD, my legs were completely toast, so I wasn't surprised that I didn't get a new 5rm. It actually turned a crappy Crossfit day into a good one.



30 Snatches 135#

For time

I didn't PR on this today. It actually really kinda ruined my Crossfit day.

Saturday, August 4, 2012


Hero WOD Saturday!



7 Muscle-ups
21 Burpees

Looks Looked easy on paper...

Friday, August 3, 2012

Stolen from Pat Sherwood

I took this one from Pat Sherwood.

EMOM 20 minutes
3 power cleans 185# (odd minutes)
5 strict press 115# (even minutes)

This was different because the goal is to finish, not to score by load or time, it was just to get done. It as a bit weird, but I may do more like this. 

Thursday, August 2, 2012

Power Snatch / Box Jumps

After establishing a power snatch 1rm and box jump height max:
3 rd AMRAP (2 minutes work, 1 minute rest) of:

Power snatch 70% 1rm
Box jump 70% height max

This was a good one! I was toast after - the good thing is that I didn't smash my shin this time!

Lest you forget - this is what my shin looked like last time I did this.