Tuesday, January 31, 2012


Run 1 mile
Row 2k
Run 1 mile

For time

On the first mile, I PR'd my previous mile time by over 30 seconds!

This was my last WOD at Offutt. I haven't had much experience with rowing, but I think I did fairly well..

Monday, January 30, 2012

Jerry Cans / Double Unders / Atlas Stone

I wanted to do some strongman stuff tonight, but I also wanted to work on double unders. In my warm up, I went for max effort on the double unders again, and PR'd (90!)

For the WOD, I put two couplets together. I made one three rounds, and another five. Deceivingly tough.

3 Rds of:

30 Double Unders
10 Jerry Can OH Lunges (approx 50#)


5 Rds of:
3 Atlas Stone lifts 145#
15 Jerry Can Swings

Like I said -deceivingly tough

Sunday, January 29, 2012

Run / Power Clean

I've had a lot of WODs where it's been a "pacing" game. Tonight, I wanted a WOD where I could go all out, no holding back, and no pacing.

3 Rds of:

400m run
21-15-9 Power Cleans 135#

I really liked this Set up. I got the idea from Nancy, but I changed out the overhead squats for power cleans for the "explosive" movement, and cut it to 21-15-9 for the "sprint" pace. It worked quite nicely.

Saturday, January 28, 2012

Breaking in Some New Shoes

I got a pair of New Balance Minimus shoes today, so I decided that I needed to break them in tonight.


Max effort Double Unders
800m run

This was a good test (and I'm glad I did it). I normally work out in Vibram Bikilas, and I really like them. I wanted to see how the Minimus' would fare v. my Bikilas. Based on the warm-up, the Minimus fared much better with double unders, and did fine on the run, but the Bikilas felt better - less restricting. I'd say it was a wash.


2o minute AMRAP of:

18 Box Jump 24"
15 Toes to bar
12 Pullups

I got this off the Mainsite from December. This was a brutal WOD on the hands - I ripped both palms. Also, I didn't feel quite ready when I began the WOD. I had a slow start - which was probably due to the different warm-up. The shoes held up pretty good on the box jumps. I'd say that they were leaps and bounds above any "normal" training shoe, but I'd still have to give the slight advantage to the Bikilas. They are easier to 'grip" the box with the 5-fingers.

Thursday, January 26, 2012

Strict Press / Jeremy

I finally had the chance to do two WODs at two different times today.


Strict press


Weight had to go from ground to rack position, and you only have 90 seconds between reps.



21-15-9 of:

Overhead Squats 95#

I REALLY like the "Jeremy" WOD. (Aside from the name) It is right in my "Wheelhouse", and I crushed if from last time I did it in August -by about 45 seconds!

Tuesday, January 24, 2012

Deadlifts and Handstand Pushups

Tonight I finally found a person to work out with! We wanted to go heavy, so this is what I put together...

Warm up for deadlifts however you want to, but when you are ready


Deadlifts (score is total amount of weight per set added together)

After a brief rest:

AMRAP (8 minutes. 2 minutes on, 1 off) of:

5 *Deadlifts at 50% of your heaviest lift of the WOD earlier
5 Handstand Pushups

*Deadlifts must be broken up, NO TOUCH AND GO.

This WOD is a homage to "Diane". It was a good WOD, but I still struggle with handstands. I had to kip though the entire WOD.

Monday, January 23, 2012

Running WOD

Tonight was a running WOD


*between every set - mandatory 60 second break

It was cold outside, and this WOD lit my lungs on fire but I haven't had the opportunity to run in a WOD for a while. Kinda glad I did it!

Sunday, January 22, 2012

Mobility WOD - Lower Back

For my rest day, I decided to do a Mobility WOD. My lower back was a bit achy, so I looked this one up. I actually went through it twice - and it was NICE!

I get smoked on deadlifts, toes-to-bars, and distance runs. I think I'm going to use this one again.

Saturday, January 21, 2012

I Let Alison Program for Me Tonight...

I had Ali do bear complexes tonight. It was 7 rds of 5 - with a mandatory 30 second break between sets. In exchange, I agreed to do whatever WOD she put together for me. My Shoulder has been a tad janky on the presses, so I had her avoid them, but everything else was fair game!

10 Rounds of:

10 Situps
10 kettlebell swings 1p
10 Sandbag Squats 100#
10 Slosh Tube "Good Mornings"
10 Pullups

I liked this one. It was enough to be challenging, but the movements were easy enough that I was able to go pretty much unbroken through the entire WOD.

Friday, January 20, 2012

Bench Press

Tonight I wasn't planning on doing anything. I had a 7 hour drive, and was going to take a rest day. My wifie, however, was lifting tonight (power cleans), so I decided to join her, and at least do something.

Bench Press


I tied my PR, but didn't break it. I'd normally be pissed, but a) I wasn't planning on doing anything, b) I just got finished driving, and c) I really didn't warm up like I should've. So, tying my PR? I'll take it.

Thursday, January 19, 2012

Elizabeth / Double Unders

I was a little upset tonight... I normally would have done a lift, and a Metcon, but I planned a WOD for a couple of guys that wanted to "try Crossfit out". Well, they backed out at the very last second, but I got over it, and still had a good session.


21-15-9 of:

Squat Cleans 135#
Ring Dips 

I actually PR'd by a minute from the last time. I HAVE done better, but that was with power cleans, not squat cleans - gotta love doing benchmarks as RX'd!

Skill Work

I also did skill work tonight, but I did it a little different than normal. I wanted to work on Double Unders. Last night, whilst doing the Filthy 50, I really struggled with double unders at the very end due to exhaustion.

My goal tonight was to work on double unders throughout the various stages of a WOD - Resting heart rate - at the initial "spike" of the heart rate, Midway through a WOD, and at the end - during exhaustion.

The way I decided to do this was to do 250 double unders through the night pre AND post WOD. Before I even warmed up, I did 50, then quickly did 25 more. I then warmed up, and prior to Elizabeth, I did 25 more. After the WOD (about 5 minutes) I did 30. I then took my recovery drink, stretched, and relaxed for about 20 minutes. I then did 60, caught my breath, and did (or rather fought for) the last 60.

Wednesday, January 18, 2012

Filthy 50

I wanted to do this one since it was the Mainsite WOD about a week ago.  The last time I did this one was in JULY, and it just about killed me then. Tonight was no different...

Filthy 50

50 Box Jumps 24"
50 Jumping Pullups
50 Kettlebell Swings 1p
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Presses 45#
50 Back Extensions
50 Wallball Shots 20#
50 Burpees
50 Double Unders

I was able to do it "as Rx'd" - kinda. With the jumping pullups, I was almost straight-legged and locked out at the bottom. I should have been about4-6" higher on the bar. With the Push Press, I inadvertently did strict presses for about 35 of the reps. I should have done the push press - to make it easier. Lastly, the only 20# ball the gym had was a slammer ball. it made it TOUGH to catch.

Last time I did the 'fidy', I had to sub out the back extensions for good mornings. I liked the back extensions better.

After I finished, I was extremely close to having an impromptu meeting with Pukie. It would've been a first, and was the first time I was sick after a WOD in about a year.

Others in the gym didn't understand me being in the fetel position for about 10 minutes after. I think they were ready to call 911.

Bobby Noyce killing it! (ignore the girl counting - she miscounts several times... haha!)

Tuesday, January 17, 2012

My Evolving View on Crossfit and Reebok

For about seven months, I've been struggling to embrace the Reebok / Crossfit partnership. In fact, in JUNE, I posted my feelings of apprehension, or more realistically, my cynicism.

The issue subsided for the two or three months, and the Reebok / Crossfit partnership became a mere afterthought. My feelings of angst once again arose, however, when I heard the announcement of a primetime TV ad campaign - coupled with the announcement of a 5th Avenue Reebok Crossfit box opening  - along with a retail store oh-so conveniently located next door.

With these bits of news fresh in my mind, I went to the Field House on Offutt AFB. There, they have an area of the gym dedicated to Crossfit. They hold classes, but also allow people to come and go as they please. I was sporting my 7 year-old college shorts (which happen to be a XXXXL - no joke), a $15 homemade FGB5 shirt, and my worn out Vibrams. While warming up, I noticed a Crossfitter decked out in the newest Reebok / Crossfit attire.

Conventional reasoning says that the sight of this Crossfitter would bother me. However instead of being annoyed, I found myself cheering this guy on... He was a newbie, and undoubtedly was going through a ramp-up course. He struggled to do jumping pullups, had to step up on box jumps, and he couldn't get the kettlebell over his head. I cheered because I realized that two short years ago, that I was right where he was. He was doing his best, and left it all out on the floor.

I then began to notice other people at the Field House. Some people sported worn out workout clothes, while others that had their hair done, make-up on, and / or matching shoes, shorts, and shirts. Some people struggled for one more rep, while others peddled just fast enough to make the elliptical turn, but not too fast as to disturb their reading of the latest gossip magazine. However, there was no correlation between effort and attire.

The truth is that clothing, magazines, iPods, etc. don't really matter. It's the desire, and effort that people put into their exercise that would determine the amount of changes they will (or won't) see.

While I may not agree with Reebok's steep price points, the erosion of the "grassroots" feel, or even a box being open on 5th Avenue, I can appreciate Reebok's efforts to reach further, to get people fit, and to expose people to a tried and true fitness regimen.

Sure, many people will try Crossfit and will leave, Crossfit may be seen as a "fad" and will be old news in a few years, and Reebok will undoubtedly make their millions with their partnership with Crossfit, but the beauty is that there will be those, like the kid at Offutt, who end up flat on their back, and happy that Reebok changed their lives by exposing them to Crossfit.

Personally, I still believe that a pair of expensive shorts won't help shave a second off my Fran time, and a pair of specialty shoes won't help me PR on my dead-lift (Unless they are PF Flyers - as seen on The Sandlot). While I'm still not sold on Reebok's "Delta" clothing line, and probably won't be for a while (or ever), The Reebok / Crossfit partnership is good in that people now have opportunity to know what Crossfitters have known for years - The "Sport of Fitness" lives, and everybody is capable of participating.

Now, if someone at Reebok allows me to sample their product, and it does make me bigger, faster, and / or stronger, I will absolutely retract the last two paragraphs :)

Monday, January 16, 2012

Lift, AMRAP, Skill Work

I have a LONG day tomorrow, so I'll make this short and sweet.


5-5-3-3-1-1-1 of:
Push Press

I wouldn't pair these two together - both are overhead work, and my shoulders got jankey during the thrusters. I did PR my push press today though!


5 minutes of:

5 Push Press 50% 1rm
5 Ring Pushups with extensions*
5 Box jumps 24"

While in the lower part of the ring push up, extend each arm out - individually.

Skill Work
(Evening WOD)

Handstand holds

Focus on getting the leg extended on the pistols. Use any progression needed, and have a goal to get to the next progression after the session.

Handstand holds - focus on pulling one hand off the ground, and maintaining balance.

Saturday, January 14, 2012

Box Jump, Skill Work / Triplet

Two WODs today

Skill work

I started by working on shouldering atlas stones. I find that I have a natural tenancy to place the stone on my right shoulder, so I alternated shoulders, and attempted to decrease time between reps.

I also worked on tying multiple muscle-ups together - specifically maintaining the false grip when beginning multiple reps. To avoid muscle fatigue, I worked off of the floor, into a muscle-up, then back down.

Lastly, I worked on proper form on box jumps - specifically tying multiple jumps together quickly (while maintaining proper form). After I finished, I searched for my max height on the box jump - and received a nasty blow to my shin. (I left pics at the bottom)

This shows alternating, but a proper atlas stone "shouldered" is placed on the shoulder - under control and with a lack of momentum.

The proper box jump is one where you can stop at the top of the box, and stand straight up at the top (no pushing off when your feet touch the top).

Evening WOD

I wanted a basic WOD, and wanted to stay away from anything that would smash my shin.

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

Knees to Elbows

for time.

I wanted to do L-pullups through the entire WOD, but started feeling tears, so I switched to any type of pullup after about the third round. This wasn't bad, It was more muscle fatigue, than getting totally gassed.

Thursday, January 12, 2012

Two Couplets

Tonight I had to go to the "Y" to do my WOD. About a month ago, they kicked me out because they didn't like the ideas of overhead lifting, and kipping pullups. To be honest, I was somewhat hoping that they'd kick me out. Luckily (or unluckily - depending on how you look at it), I wasn't.

I did a mobility WOD - focusing on hip tension and flexibility.
I also did skill work - working on catching the bar in the squat snatch position. It still needs work...  


3 rounds of:
5 manmakers 35# dumbbells
15 kettlebell swings 1.5p

90 second rest

3 rounds of:
20 situps*
10 clean and jerks 135#

*CFO situps - feet under dumbbells. Shoulder blades touch and hands touch behind head. In the "up" position, arms between legs, hands touch floor in front of dumbbells.

I took the idea of doing two couplets from a 2011 Crossfit Games WOD. I put the rest in - similar to the last WOD of the 2010 Crossfit Games. Great WOD! I got many funny looks - I don't think the "Y" is used to Crossfit.

Wednesday, January 11, 2012

Back Squat / Power Snatch

Tonight I combined two lifts, and a quick WOD.

5-5-3-3-1-1-1 of:

Back Squat
Power Snatch

*Alternate lifts every set.

Then, after a 20 minutes of rest:  

8 minutes (2 minutes on, 1 off) of:
5 power snatch 50% 1rm
5 back squat 50% 1rm

After about a 3 month dry-spell, I finally got a new PR on a 1rm! I finally broke 350# on my back squat.

I've actually done WODs somewhat similar to tonight. I've done Powerlift / Oly Lifts together. I've also had lift days where I incorporate the lift into a WOD after I find my max. But I've never done two lifts in one session, and then only using those only two movements in the WOD after.

I actually like this. I know many gyms will drop weights off the bars, and have the athlete do as many as possible - to assist in neuro-memory... something. Doing this gave me the same feeling, but also gave me the oh-so coveted "Crossfit High".

I really liked this combination, and will more than likely use it again in the future.

Tuesday, January 10, 2012

A Killer Chipper

Two WODs tonight:

Mobility WOD
(Test/retest with Sotts Press w/ PVC pipe)

1) PVC pipe stretch of shoulders for overhead/end range shoulder flexion. Two Minutes per arm. Make sure you hit as many angles as possible!
2) Mobilize your thoracic spine/back foam roller fir three minutes
3) Hip Flexion. Take one foot and put it on a box with the other leg behind. Move to runner's stance Add knee out to make it more mor intense. Two minutes each leg.
4) Two minutes to work out any other sore spots of choice.

The last time I did "Sotts Presses", I tweaked my shoulder. I based my Mobility WOD on shoulders - to avoid that problem. It really seemed to work. It loosened them up, and I felt great going into the WOD

Chipper WOD

For Time:

20 Double Unders
20 Handstand Pushups
20 Toes to Bar
20 Pullups
20 Sotts Press 45#
30 Box Jumps 24"
30 Parallette Dips (on a 24" box)
30 Pushups
30 Strict Press 45#
40 Kettlebell Sumo Deadlift High Pull 1.5p
40 Kettlebell Swings 1.5p
50 Squats
50 Situps
50 Double Unders
(450 movements - the same as "Filthy 50")

Tonight I wanted to do a killer chipper. The Mainsite had the Filthy 50 - which is funny, because I based tonight's WOD on the 'filthy, yet had no idea that Mainsite would be the WOD for the next day.

This was a bear. I had to do it at the globo gym, so space was limited, I wasn't able to do full - butterfly pullups, and I had to do double unders on carpet. The worst part of this WOD, however was the kettlebell portion. At that point in the WOD, muscles were fatigued, and the movements make my heart rate spike... Rough..

The Filthy 50

Sotts Press

Monday, January 9, 2012

My Excuse for no WOD

As much as I wanted to do a WOD (and I have one hell of a chipper planned) I wasn't able to get it in. My excuse is that I have been awake for 21 hours, am still at my boss's house, and was forced to eat non-paleo pizza. What do you think, lame excuse, or legit? I'll make it up tomorrow.

Saturday, January 7, 2012

Run / Double Unders, Knees to Elbows

Two WODs today:

Morning WOD

6K run

Afternoon WOD

42-30-18 double unders
21-15-9 knees to elbows / toes to bar*

* alternate exercises each rep

Skill Work

Squat snatch and squat clean skill work.

I had to drive for about 7 hours last night. I really think it took a toll on my run today. Glad to get back in a normal routine!

I wanted a tough, quick one tonight. It was quick, dirty, and smoked me!

Thursday, January 5, 2012

Dead Lifts and Handstands

Tonight was a heavy lifting and skill day.



I hit my 1 rep max, but still can't break it!

After I cooled down for about 20 minutes, I worked on handstands and muscle-ups. My goals for skill work tonight was to a) hold my handstands for an extended amount of time (keeping a strong core), b) begin transitioning to free-standing handstands, and c) work on stringing together multiple muscle-ups.

Wednesday, January 4, 2012

Bear Complex AMRAP

I brought my bumper plates to the Globo Gym tonight. I got funny looks, but the "meat-heads" were silenced after I started my WOD.

12 Minute AMRAP of:

3 Bear Complexes 135#
6 Box Jump 24"
9 Crossfit Pushups
* for every break in an exercise, there is a 3 burpee penalty - to be done immediately after the AMRAP ends.

This was especially tough because normally when doing a WOD, a person can get a sense of when failure will occur. The athlete can quickly regroup before they hit that point. With the penalty, it was especially difficult to gauge the point of failure. I made it to the third round, and broke up the box jumps (of all exercises). I had 5 penalties total.

Skill Work

Power Snatch and the Lock Out

Here, I wanted to focus on the power snatch, but especially the lock-out at the end. I would snatch a moderate load, lock out on the top - then hold the load as long as possible. I held the weight for a total of approximately 2 minutes over several snatches.

My Goals - Revisited

On one of my posts in SEPTEMBER, I set some goals before the Crossfit open. While I haven't accomplished everything on my list, I can check a few things off my list

    • Sub 3 "Fran"  
    • Sub 35 "Murph"
    • Sub 22:00 5K
    • 1K# CrossFit Total
    • 225# Overhead
    • 500# Dead Lift
    • 100 Unbroken Double Unders
    • 50 Unbroken Pull-Ups
    • 10 Unbroken Pistols PER LEG
    • 5 Unbroken Muscle-Ups
  • MASTER (Rx'd)
    • Butterfly Kip
    • Handstand Push-Ups (No Kip)
    • Pistol
    • Snatch
    5 weeks to go before the open..

Tuesday, January 3, 2012


Quick and dirty WOD tonight:


150 wall ball shots 20#

For time

I have a LOOONG day tomorrow, so I'm off to bed!

Monday, January 2, 2012

First WOD of 2012

It's time to start ramping up my training if I have any hopes of getting past the Open in 5 weeks. I'm going to do two WODs a day - when the opportunity affords itself. Today was the first day

Morning WOD

Push Jerk



as many reps as possible at 50% of your 3rm.

I'm planning on focusing on my weaknesses in the form of strength, skill, and mobility in the mornings. I am now able to get over my body weight when going overhead, but I'm struggling to break through my plateaus.

Afternoon WOD

10 --> 1 of:
Front Squat 135#

I had a friend come over and do this one with me. I felt really good going into this one - until right before the end of the first round. It was a great balance of weight and body weight... just enough to get the heart rate through the roof, and a tad of muscle fatigue to set in as well.

I really enjoyed it - Sarah's hand's didn't fare as well. (Good luck in training - thx for the awesome WODs!)

Lastly, Burpee Challenge - day 2 in the books.