Friday, September 30, 2011

Sumo Dead-Lift High Pull

Tonight was:

Sumo Dead-Lift High Pull



Handstand Hold

Max time

Nice 'n easy day

Thursday, September 29, 2011


I have a few areas where I still need help. Three of those are handstand pushups, pistols, and butterfly pull-ups. Because of this, "Mary" was a perfect choice for tonight.


20 min AMRAP of:

5 handstand pushups
10 pistols
15 pull-ups

I did the entire WOD as rx'd. I had to kip on the HSPUs, and I had to struggle through the pistols, but I made it through.

I also decided to throw in butterfly kips half-way through the WOD, and tomy amazement, I was able to string them together!

Tough WOD, but good day. I'll have to revisit this one again soon.

Tuesday, September 27, 2011

Bear Complexes!

I wanted to do a lift day today, but I couldn't decide what isolated lift I wanted to do. So, I decided to go a bit crazy with it!

1 mile run for time

Take time to gain your composure, then:

7-7-7-7-7 of:

Bear Complex
Power Clean,
Front Squat,
Press (or jerk)
Back Squat
Press (or jerk)

*Each movement must be distinct and completed before moving to the next. The bar can't be dropped throughout the set. There is NOT a thruster in this complex! (Watch the video...)

I completed my fourth set unbroken. I had to break up the last set after the 5th rep.

Just for fun!

Monday, September 26, 2011


Hero WOD Monday!


5 Rounds of:

5 Power Cleans 135#
10 Front Squats 135#
5 Press 135#
20 Pull-Ups
Rest 90 Seconds

I PR'd this one by about 90 seconds - and it about killed me. Honestly, This was the first Post-WOD writhing session where I thought that I was going to start crying.


Sunday, September 25, 2011

Tire Flip / Sled Pull / Pull-Ups

This was a Strong Man day.
This was the day after. Got my Kid in the pic..

12 min. AMRAP of:

1 Tire Flip
1 Sled Pull 20' w/ 100# added
3 Dead-Hang Pull-Ups

every round, add 1/1/3 reps.

On the second round (the first turn-around) of the sled pull, the harnass twisted on my shoulder and gave me a gnarly rope burn. Also, if not for the HEAVY WODs this week, I would've done 1 Muscle-Up instead of the pull-ups.. maybe next time..

Thursday, September 22, 2011


Tonight was a Hero WOD night...


1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

*the pull-ups, push-ups, and air squats can be done in any order in between each run.

I PR'd on this one - by a lot. This is one of my favorite WODs!


More and more, I'm seeing the benefits of having goals written down. I've had these goals for a while, and have them on my white board. I look at them daily and work on them frequently. But It's time to share.

My Goals Before the 2012 Crossfit Open:

    • 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

Wednesday, September 21, 2011

Super Angie

Today was a quick lift, then a grinder.

Hang cleans:

I PR'd by 10#!


Super Angie
100 chest to bar pull-ups
100 crossfit pushups
100 wallball sit-ups 20# med ball
100 overhead squats

*wb sits = either ball sits on the chest while it touches the wall, or the ball touches the ground behind the head, then against the wall.
* oh squats are done with PVC pipe.

It's much much much more difficult than the good ole' fashioned Angie. I highly recommend it!

Oh, and I got my first rx'd handstand pushup tonight!

Monday, September 19, 2011

Sled Pull / Double Unders

I'm still a little beat up from Saturday, so I didn't want to do a WOD that was too terribly long. My answer was to take a WOD off of Main Site, and to make it my own. ergo -

5 Rounds of:

40' harness sled pull (w/ 100# sandbag)
35 double unders
60 second rest

  • You can't use help in getting the sled or the harness set up between sets. You have to do it on your own.
  • keep track of your splits for your score.

This was actually a really good one. I don't know if it were the WODs from Saturday, or it was this WOD, but my legs were on fire at the end.

Sunday, September 18, 2011


This was a GREAT WOD! Thanks for CrossFit Omaha!

Fight Gone Bad

Three rounds of:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

In this workout you move from each of five stations after one minute.

The clock does not reset or stop between exercises. On call of "rotate," the athlete moves to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

I didn't do as good as I wanted, but as I watched "Phil", "Ricky", "Stacy", and the other elites, I realized that there's a bit-o- gaming to get the best score. I'm sure I can do better next time!

 Also - True to my commitment:

True to my commitment, I committed to, and (true to my word) did the Lumberjack 20. My legs were toast, I didn't have energy, and I just wanted to go and watch some football, but I grinded through.

Lumberjack 20

20 Deadlifts 275#
400m run
20 KB swings 2p
400m run
20 OH Squats 115#
400m run
20 Burpees
400m run
20 Chest to Bar Pull-Ups
400m run
20 Box Jump 24"
400m run
20 DB squat Cleans 45#
400m run

Just glad that I made it through!

Thursday, September 15, 2011

Skill Day

Today was a skill day. I worked on the butterfly kip, proper power snatch form, and proper split jerk form. I actually got seven butterfly kips, but after about an hour of practice, I think muscle fatigue played a factor.

Wednesday, September 14, 2011

First WOD After Being Sick

I don't know why I've got this "go big or go home" mindset lately, but (either to my benefit, or more fittingly, to my detriment) I don't plan on stopping anytime soon. I've been under the weather for the last few days, and tonight I was finally feeling good enough to do a "light" WOD... Well, that WAS the plan:

800m run

then 3 rds of:
25 Toes To Bar
10 Sandbag Clean and Jerk 100#

then 800m run

then 3 rds of:
5 Handstand Pushups
10 Box Jump Burpees 23"
25 Double Unders

then 800m run

for time

I struggled through this one. I'd like to blame the stomache flu, but It really was a beast of a WOD.

Tuesday, September 13, 2011

My Commitment (Revised)

After talking to several people,I realized that while commiting to additional Hero WODs, is a "good" idea, I did start fundraising a tad late in the game, and that the donation levels I was asking for were astronomical, thus people didn't see a real incentive to donate. and based on their suggestions, here's my new commitment for Fight Gone Bad:

I will do FGB on Saturday with the rest of the CrossFit community. This is a gimme and I hope as many people as possible will donate to the cause. BUT I'm not going to stop there.

The person that pushes me over $100 gets to choose an additional Hero, or benchmark WOD for me to do after FGB is over. (This makes me the most nervous because I'm only $25.00 away from this goal!)

THEN the person (or people) that push me over any additional $500 benchmark will get to choose YET ANOTHER WOD for me to do per every $500.

If you are the one that makes a "benchmark" donation, just email me, post the WOD you want me to do on my Twitter, Facebook, Comments on this blog, or on Facebook.

*After FGB, I won't have access to rings, dumbbells, a rowing machine, a GHD machine, or a rope. Something to keep in mind when making you choice :) LIST OF WODS

I will post pics, videos, and and account of the "good times"

Please Please Donate!


Saturday, September 10, 2011

A Bit of a Chipper

I did a bit of a chipper tonight. I have a WOD that I wanted to do, but I really do thing that I messed up my coccyx (aka my tailbone) and that WOD included sit-ups. This was a pretty good one, though.

400m Run
21 Overhead Squats 95#
21 Pull-Ups

Sled Pull*
15 Double Unders
15 KB swings 1.5p

9 OH Squats
9 Pull-Ups

Sled Pull
9 Double Unders
9 KB Swings

15 OH Squats
15 Pull-Ups

Sled Pull
21 Double Unders
21 KB Swings

*The sled pull is with 100# inside the sled and with a 15' rope Your feet must not move when pulling the sled. [See example below]

Wednesday, September 7, 2011

Clean and Jerk!

For my "active recovery" day, I did some skill work, and:

Clean and Jerk

I PR'd my 1rm by 10#!

I also did my skill work with handstands, the slosh tube, and double-unders (83 unbroken!)

Tuesday, September 6, 2011

Two Quickies

After the big day yesterday, I decided to go (fairly) easy today.

21-15-9 of:

Paralette Push-Ups
Squat Jumps 12"

After about 3 mins of recovery, I did a 5 minute total overhead hold with the slosh tube. If the tube touches, or goes below your head, the time stops.

Sounds easy... not so much..

Two Wods!

We did two WODs yesterday

Crossfit Games event 7: Dog Sled

3 rounds of:

30 Double unders
10 Overhead Squats 135#
3 rounds of:

40' Sled Pull

The sled pull was 145# with the tire Sled

3 Rds of:
800m run
30 DB squat cleans 50#
30 Burpees

We didn't have dumbbells, so we did hang squat cleans at 105#

Saturday, September 3, 2011

A Couple New Toys!

Today, I finally got around to making a couple new toys - a slosh tube, and a pull sled. I think they will fit quite nicely in the gym!

21-15-9 of:

100m Sandbag Run*
Sandbag Squats
100m Sandbag Run
Parallette Push Ups
Slosh Tube Squats**
Parallette Dips 25# box

For Time

*Sandbag = 100#
**Doesn't matter how you hold the sandbag, or the slosh tube during the WOD

This was a good little WOD. Two people swapped out the sandbag run for a 100m sled pull and 20# sandbag squats

How To make a slosh Tube:

Take a 3" - 4" diameter x 5' - 10' PVC pipe with two end caps
Cap one end - sealing it with PVC pipe glue - let dry
Fill the tube with water - 50-60% full.
Cap and seal the other end - let dry.
The size and length is completely up to you. The bigger, the heaver, but the harder to grip. Play around, and enjoy!

Friday, September 2, 2011

Strict Pull-Ups and Push Jerk

So, I really can't do much more that these, so I made it a WOD. My goal was to get through without re-aggrivating any "ailments", not strictly for time.

10 Rounds of:

Dead Hang Pull-Ups
Push Jerk 95#

For Time.

This could be a REALLY good one - that is IF I was back up to par...

Thursday, September 1, 2011

Still Out

I'm still out, and somehow bruised my "glutes" on the leg of a chair (long story, don't ask). Hopefully, I'll be back in the swing of things tomorrow. Until then, I found this video.

I'm not sure if it's funny, or dirty, but I laughed!