Saturday, June 30, 2012


This was a Mainsite from a few days ago. My wifie did this a couple days ago, and said it was awesome. So, I decided to try it out.



10 ground to overhead 95#
200y shuttle run sprint (50 yards)

Lung burner, but good.

Friday, June 29, 2012




I PR'd by 10# tonight!

Thursday, June 28, 2012

Burpees / KB Swings

In my quest to mix it up with the burpee challenge, I put this WOD together. It was a bad idea...

17,16,15-->1 Kettlebell swing 1.5p
5,5,5... Burpees

This is a kb swing ladder. Start on 17, and subtract a rep every round. After every kb round, perform 5 burpees.

 It sucked.

Wednesday, June 27, 2012

Press / C2B Pullups / Pistols (Mainsite)

I saw this posted on Mainsite, and thought I'd give it a whirl.

12 min AMRAP

12 press 115#
12 chest to bar pullups
12 pistols

This was a pretty good WOD. I (naturally) struggled a bit with the pistols, but felt pretty good through the entire WOD.

Tuesday, June 26, 2012

Tire Flips / Muscle-Ups

I've found that taking a high-skill movement, and coupling it with a strongman movement tends to make awesome WODs. I decided to take it a step further, and add a little twist tonight..

9-6-3 of:

Tire flips (500# tire) with a jump through*
2-for-1 muscle-ups**

For time. This was a good one. I was a bit surprised how difficult the added movements made the WOD

*A jump through is simply jumping into the middle of the tire, then back out on the other side.

**2-for-1's are doing a muscle-up and adding an additional dip before you finish the rep.

Monday, June 25, 2012

Snatch Balance... It's Okay to Laugh...

Sometimes it's just better to laugh at yourself, and to let everybody else do the same. That being said...

I worked on the Bergener warmup, then:

Snatch balance
Squat snatch / split snatch skill work at 135#

I comically failed on 145... And got it on tape! Enjoy!

Saturday, June 23, 2012

Double Jump Burpees

Just got home from my trip, and had to fit this in before I crashed out.

80 Double Jumping Burpees

For time

Kettlebell "Bear Complex"

My last WOD in Omaha on this trip was at Crossfit Hydro. Once again, it involved Kettlebells

1 kb bear*
25 double under
2 kb bear
25 double under
4 kb bear
25 double under
2 kb bear
25 double under
1 kb bear
25 double under
(Cut off = 15min)

*Kb bear @ 1.5p
5 Sumo Deadlift High Pulls
5 Front Squats
5 KB press (each arm)
5 KB swing

I finished the WOD, and was able to hang in there with the big boys. All these kettlebell WODs are wearing my arms out!

Friday, June 22, 2012

Three 3-Minute Couplets

For my second WOD of the day, I met up with a couple of fellow WODstack users. We put together this little gem.

3 mins, AMRAP of:
5 deadlift 225#
10 pullups
1 min rest

3 mins AMRAP of:
5 jerrycan swing
10 jerrycan lunges
1 min Rest

3 mins AMRAP of:
5 hspu
10 situps

After, we did day 79 of the WODstack Burpee challenge. I liked this setup. I haven't done any like this lately, so it was a good change.

KB Snatches / KB Overhead Squats

Back in Omaha! I want to stop by several boxes while here. This was done in the morning class at Crossfit Tactile Fitness.

20 reps of back squat 265#


5rft of:
5 KB snatches 1.5p (left)
5 KB snatches (right)
5 KB overhead squats (right)
5 KB overhead squats (left)
5 dead hang Pullup

I felt good. I got to do some one-armed kettlebell work - which I liked. Felt like home!

Wednesday, June 20, 2012

Sumo Deadlift High Pull / Kettlebell Swing / HSPU

I haven't done Kettlebell Work in a while. That changed tonight

Sumo Deadlift High Pull (With KBs)

6 min AMRAP Ladder (1,2,3...) Of:

KB swings 2p

This was a good little WOD. Arms were toast after though.

Tuesday, June 19, 2012

Burpees and Overhead Work

This was a GOOD one!

For Time:

25 Clean and Jerks 75#
25 Burpees
25 Thrusters 75#
25 Burpees
25 Power Snatches 75#
25 Burpees

My wife's and my conversation was actually hilarious (in hind sight)

Monday, June 18, 2012

Push Press / Jump Squat

Push press


(STILL can't get that coveted 225#... hmm...)


2 min, 1 off. 3 rds of:
Push press 135#
Jump squats

Saturday, June 16, 2012

Pushup / Run Intervals

8 rds of:

20 pushups
80y shuttle sprint
60 second rest

I based this off a mainsite WOD. Pretty good WOD.

Friday, June 15, 2012


The last time I did Kelly, I ended up taking a friend to the E.R. I was much more fortunate tonight!

5 RFT:
Run 400
30 Box Jump 24"
30 Wall Ball Shots 20#, 10' target


Thursday, June 14, 2012

Back Squat

I love me some Back Squats!

Back Squats

I haven't done 5rm with back squats for a while (like, over a year), so I decided to go with it. It was awesome! I PR'd by 25#!

Wednesday, June 13, 2012

Burpee Pullup Chipper

I don't know what I was thinking.

70 burpee pullups
60 double unders
50 situps
40 hang cleans 95#
30 box jumps 24"
20 overhead squats 95#
10 handstand pushups

It hurt - badly.. Although, if I were to do it again, I'd probably add three more movements to make it an even 100.

Monday, June 11, 2012

Lynne Revisited

I haven't bench pressed for a while, so I thought I'd give Lynne another whirl:


5 rds of:

Max rep body weight bench press
Max rep pull-up

I improved from my last attempt by about 15 reps!

Push Press / Burpee Box Jump / Plank

Buy in: 60 second plank

5 rft:

5 push press 135#
10 burpee box jump 25#

Cash out: 60 second plank

Saturday, June 9, 2012


Today was the day that Crossfitters all over the world did "Crossfit for Hope", a fundraiser WOD - where all the money goes to St. Judes

Three rounds, 1 min each of:
75 pound Power snatch
Box jump, 24"
75 pound Thruster
Chest to bar Pull-ups

I had a goal, but missed it by 9 measly reps! I wonder if I did the math in my head better whilst goint through the WOD, if I would've pushed a bit harder... hmmmmm...

Saturday Run

Saturday Run!

6 rds of:

600m sprint
90 seconds rest

Good WOD!

Friday, June 8, 2012

Fun with a Big 'ole Tire

I got a big ole' tire (500ish lbs, 24" width) today, and decided to break it in.

12 minute ladder:
1,2,3... Of

Tire flips*
Tire jumps
Double unders x10

*no walking around the tire - must do jump-throughs to get to the other side.

Tough WOD, but I'm lovin' the tire!

Grace in the Morning

I had a few minutes in the morning to do a WOD, so I thought I'd do "Grace"!

For time:
30 Clean and Jerk 135#

PR'd by about 10 seconds!

Thursday, June 7, 2012


I was going to take a rest day, but decided to do a quick lift instead.



I PR'd by 10#!

Wednesday, June 6, 2012

Atlas Stone / Burpees / Sandbag Squat

I wanted to do a strong man WOD tonight. I,m regretting that decision.


6 atlas stone to shoulder
10 burpees
6 sandbag squat clean (ground to shoulder)

Cash Out:
3 Burpees

It was ROUGH.

Monday, June 4, 2012

Front Squats

For my second WOD, I decided on a high volume front squat WOD.

Front Squat

I only got 3 on the fourth set, and failed on the last. I did get a new 5rm and 3rm though. Much better than my previous posts re: front squats

Tabata Burpee / Wall Ball / Situp

I put this together for a Ramp-up class, but I just HAD to try it. haha!

Wallball 10', 20#
NO break between exercises.

Awful, but awesome!

Sunday, June 3, 2012

Burpee Box Jumps

I wasn't planning on doing a WOD today, but I've been doing a Burpee challenge. Every 10 days, we do something unusual. Well, it's day 60, so I did 60 burpee box jumps.

For time:

60 Burpee Box Jumps 20"

Surprisingly easier than normal burpees!

Saturday, June 2, 2012

Death by Pullup

I didn't have a good pullup bar for a two or three months, so I lost some of my pullup abilities. I was feeling pretty good, and saw this WOD on Mainsite again, so I figured I'd give it another try.

Death by Pullup

Every minute on the minute, perform one pullup. Add a pullup every round until you can't complete the round. 

I didn't do as well as I normally do, and ripped pretty bad, but all things considered, I'm fairly happy with my results!

5 Mile Run

BAD IDEA today

5 mile run

It was over 90 degrees, and windy. I finished, but it KILLED me

Friday, June 1, 2012

Deadlifts x7

For my second WOD of the day, I did Deadlifts


Round didn't count if the set of 7 was broken.

I got within 10# of my 5RM, and had a SORE butt after!

Handstand Pushups / Dips / Lunges

I haven't done an "EMOM" (Every minute on the minute) lately, and I had a ramp-up class do one similar to this, so I figured, why not?!

EMOM 12 rds:

3 hspu
5 Paralette dips (24" box)
7 lunges w/ 45# plate

Shoulders were still hurting from yesterday, but this was a pretty good one. I probably would have made it a few more rounds, though.