Wednesday, October 31, 2012

Shoulder Press

Shoulder Press


I PR'd my 1rm by 5#.... FINALLY!!!

Tuesday, October 30, 2012

Run / K2E / WB Sit-Ups / Burpees


400m run
22 knees-to-elbows
22 wallball situps 20#
22 burpees

This was an AWESOME WOD!

Monday, October 29, 2012

EMOM Heavy Clean and Jerk

12 minutes

3 clean and Jerk 185#


Overhead Squats / Situps


Overhead squats 75#
Sit-ups *

* stations were set up approx 50' apart.

This was a quick WOD. I did this for my class because they had problems with "hustle".

Thursday, October 25, 2012

Run / Squats / Box Jumps

still sticking with the lower body

800m run
40 air squats
40 box jumps 20"
400m run
40 box jumps 20"
40 air squats
800m run

good little WOD

Tuesday, October 23, 2012

Hang Clean / Front Squat / Burpees

My biceps were still hurting, so I tried to go easy on 'em.


Hang gleand 95#
Front Squat 95#

It didn't hurt the arms, but it was still a good ole' fashioned "suckfest"

Monday, October 22, 2012

Box Jump / Press / Dubs

9 box jump 30"
9 shoulder press 115#
9 double unders
15 box jump 24"
15 push press 115#
15 double under
21 box jump 20"
21 push jerk 115#
21 double unders

for time

My arms were KILLING me from Nicole the night before, and I thought this would help... I was wrong.

Sunday, October 21, 2012


It was time for a benchmark

 20 min AMRAP

400m run
pull-ups, max rep

I destroyed my old PR - but tore a bicep... oops!

Friday, October 19, 2012

Strongman Chipper

I wanted a LONG chipper... and I got it!

50 slosh tube sit-ups
10y "low banger" (Sled w/ 45# plate)
5 stone lift / tire flip
40 left handed hammer swings
30y sled pull 145#
30 sandbag squats 100#
200y Jerry Can carry 70# ea.
200y sandbag carry 100#
30 sandbag squats 100#
30y sled pull 145#
40 right handed hammer swings
5 stone lift / tire flip
10y "low banger" (Sled w/ 45# plate)
50 slosh tube sit-ups


Thursday, October 18, 2012

Back Squat / Muscle-Ups

Back squats



10 back squats 265#
5 muscle-ups

I didn't PR on the lift, but the WOD was awesome!

Our Level 1

My wife and I went to Crossfit Roots this past weekend to get our Level 1 CrossFit Certs. It was quite the experience. Aside from the fried quads, the sore hands, the "I almost puked conversations, the no-reps, and my small bout with dehydration, I'd say it was an AWESOME weekend.

The night before:

We live three hours away from Boulder and I had to work on Friday. So after work, we loaded up the kiddos, and headed down to Colorado. The boys were crabby (they refused to eat what Ali and I wanted, so we had to stop once for gas, and twice for food), and my youngest one was getting over being sick, but we were still making decent time...

That is - until we heard an awful grinding noise as we were pulling into Boulder...

Yup - our brakes completely fried... like to a point where we couldn't brake without thinking whole the tire was going to fall off. We eventually got to the hotel to meet some family. It was good to see them, and they were a life saver over the weekend.

Day 1:

Despite the toasted brakes, we hobbled the car to CrossFit Roots for day 1. The boys went with my family, and as Ali and I began class, my family scurried to find a place to get our brakes fixed (by what turned out to be a place that completely ripped me off).

Class started with intros, what was to be expected from us in class, a lecture on some of the philosophies of CrossFit. We then went into breakout sessions. (AKA we went to learn exactly HOW wrong all of us were doing squats, and presses.) In these sessions, we went over fundamental movements, and got cues as to how to improve... and they worked! I've never been so sore doing air squats in my life!

After lunch, and near the end of the day, we had one last break-out session where we were taught the "Thruster" and the pull-up... Which means one thing - the dreaded "Fran".

One thing about Fran: she's a harlot in and of herself - but to add altitude, a day of getting worn down in the name of "proper form", and (to only be found out later) dehydration, Fran just becomes nasty.

However, at first, I was feeling great! I was the first one done with the Thrusters, and on the pullup bar. I was flying along (with my first 11 reps done) when I hear our instructor Kurtis say, "None of those reps count, Jeremy. Start over!" Yup! no-rep x11. Defiantly, I did my second "first" 21 pullups unbroken... Then the dehydration kicked in.

I stumbled through the rest of the WOD, feeling like I was going to puke, with a headache, and dizzy. As I'm lying on the floor in agony, Ali says, "they're doing the picture now..." I managed to stagger over, and faked a smile thrice. After they finished, I stumbled out and commenced dry heaving.. in front of everybody.

Moral of the story? Hydrate or Die!

I eventually recovered later that night, had a chance to hang out with the boys, drive our car (with pristine brakes), and got some sleep.

Day 2:

Because we have two young boys, we are hardly ever on time to anything. Ali and I left the hotel a tad late, forgetting breakfast. We swung into Whole Foods, and got a bite, and scurried into class about 10 minutes late... to the relief of the instructors... They started to think that I died the night before.

Day 2 was a lot like day 1. We learned about diet and programming, as well as the deadlifts, cleans, snatches, and muscle-ups. Because our muscles were tight from the day before, they were screaming on day 2 - so we welcomed a WOD... until we had to sit and let the muscles slowly tighten up more.and.more...

After lunch and the lectures, we had a test.

The test was not bad. The wording was a little janky at placed, but there was plenty of time to sift through everything. I was told by the instructors to yell "TIME" when I finished.. I decided against it. I finished, somewhere in the middle... and didn't want to look like Delta Bravo.

The Weekend:

All in all, this was a great weekend!

Despite all the missteps, the weekend was awesome! I highly recommend both new CrossFitters and Vetrens alike to take some time to learn exactly "what is CrossFit" and how to improve. I feel like I'm much more knowledgeable of what I'm doing, and why I'm doing it. And I know this will transcend - not only in CrossFit, but in many other aspects of life as well.

Wednesday, October 17, 2012

HSPU / Burpee box jump over / SDLHP

You know those WODs that look easy on paper, but then they destroy you?


12 Handstand pushup
15 burpee box jump over 24"
12 Sumo deadlift high pull 95#

This one put the hurt on.

Monday, October 15, 2012

Death by Deadlift

Death by Deadlift

EMOM perform 1 deadlift at 225#. Add 1 rep every minute. the WOD ends when you aren't able to perform the required reps in the required time*

*No-reps will be called on 1)Weight dropped from the standing position, 2) hips not fully extended, 3) back rounding in any way.

This was ROUGH!

...and here's my sweat angel.

Sunday, October 14, 2012

Med Ball Cleans / Pushup / Situp

This was the second WOD in the L1 Cert.

8min AMRAP of:

8 pushups
10 med ball cleans
12 situps

Good WOD! I liked it

Saturday, October 13, 2012




Thrusters 95#

This was at my L1 Cert. I didn't PR, but I did get a) no-repped on my first 11 pullups before I was called out, and b) a bad case of dehydration. (More on that later)

I still beat a vast majority of people in the class. I'll call it a "W".

...and yes, I still hate this WOD

Thursday, October 11, 2012


I took today to be a skill and lifting day.



*you may attempt the same weight multiple times before moving to the next rep.

I'm not the best at snatches, so I decided that I would spend extra time working on my skill work. I would do my single rep - sometimes several times at the same weight until my form looked (and felt) good - before I'd move on the the next rep.

I PR'd!

Wednesday, October 10, 2012

Burpee Pullups / Front Squats / Dubs

I got this from one of my Twitter Followers:

21-15-9 of:

Front Squats 95#
Burpee pullups
Double Unders

For time.

This wasn't as bad as it sounded - except for the fact that I couldn't, for the life of me, get the rhythm of the burpee pullups until about the middle of the second round.

Med Ball Triplet

Tonight was ALL about med balls:

21-15-6 of:

Wallball Situps
Med ball Slams
Med ball Lunges

*All done with a 20# med ball.

This was a good little burner. My arms were toast after!

Monday, October 8, 2012

TTB / Deadlift / Box Jump / Burpees

I took this from CrossFit Verve:

20 Toes to Bar
30 Deadlift 185#
40 Box jump 24"
50 Burpees

3:00 Rest

This one was ROUGH!

Sunday, October 7, 2012

Friday, October 5, 2012

MAINSITE Squat Cleans / Box Jumps



10 Squat Clean 135#
20 Box jumps 24#

Great WOD!

Thursday, October 4, 2012

TTB, K2E / Dubs

I used this one to get warm, but I liked it.


10 knees to elboxw / toes to bar (alternating)
30 Double unders

If I were to do this in an actual WOD, I'd probably at least double the rounds.

Wednesday, October 3, 2012

Deadlift Ladder (Take 2)

3rft (2 mins on, 1 min rest)


Deadlift 205#
Ground to overhead plate 45#

This was a good little smoker. I did this after going HEAVY on the deads

EMOM Deadlift

Every Minute on the Minute:

3 Deadlifts*

* Add 20# per round

The goal is to go quite a few rounds, so start the weight extremely light - even as light as just the bar.

This was a good one!

Monday, October 1, 2012

Run / Ring Dips / Front Squats

I based this one off of Helen


400m run
21 ring dips
12 Front Squats 115#

I liked it - but I like the jello feeling in my legs while I run...