Thursday, May 31, 2012

Muscle-ups / Run / Handstand Pushups

I wanted to work on some weaknesses tonight, so I did muscle-ups and handstand pushups. 


5 muscle-ups
400m run
5 hspu
1 min rest
(time excludes the rest)

In retrospect, this was a bad combo for me because my shoulders tend to get janky after I over use them... oh, and I definitely over used them!

Tuesday, May 29, 2012

Hang Clean

Easy lift day today:

Hang Clean

PR'd by 5#

Monday, May 28, 2012


For my second WOD on Memorial Day, I decided to do "Stephen"

30-25-20-15-10-5 rep rounds of:
  • GHD sit-up
  • Back extension
  • Knees to elbow
  • 95 pound Stiff legged deadlift
Toasted my midline.

Memorial Day Murph

Memorial Day Murph!

Run 1 mile
100 pullups
200 pushups
300 situps
Run 1 mile

for time

Favorite WOD! I PR'd, but realized I'm losing time tracking my progress. I'm still shooting for sub-30.

Saturday, May 26, 2012

Army PT Test

I did the Army PT Test today - for kicks and giggles.

2 Min Max Rep: Pushup
2 Min Max Rep: Situp
2 Mile Run

I passed, but was never told that there's technique when doing it. I'll kill it next time.

Thursday, May 24, 2012

Deadlifts / Squats / Push Press

This is an old mainsite I did back in June 2011. I stumbled across it last night, and thought that I'd give it another shot.

For Time:

21 deadlifts 225#
50 squats
21 push press 135#
15 deadlifts
50 squats
15 push press
9 deadlifts
50 squats
9 push press

I did it two minutes faster than last year, and feel a ton better than when I finished it back then.

Wednesday, May 23, 2012

Another Early Morning WOD

I've been working with a few guys on a ramp-up program, so I've been up early for these WODs. I took theirs, and scaled it up for me.

21-15-9 of:
Sumo Deadlift High Pull w/ 1.5p KB
Crossfit Pushups

*Stations were set about 50' apart. You must carry filled jerry cans between each exercise.

This was a quick burn... I probably could have upped the weight / reps.

Tuesday, May 22, 2012




I did this a bit different than normal. I got close to my 1rm in the first round or two, moved up until I failed (round 4) then backed off slightly until I was at my max capacity for the last few rounds.

Worked well.

Monday, May 21, 2012


I did Helen again... and followed up with a bunch of burpees after

3 RFT:

400m run
21 KB swings 1.5p
12 pullups

Got a PR, then did 47 burpees... Because I hate myself, apparently.


Double Unders / Clean and Jerk

Quick WOD on a Monday morning.

50(2)-40(4)-30(6)-20(8)-10(10) of:

Double Unders
Clean and jerk 95#

Saturday, May 19, 2012

Box Jump / Situp / Ground to Overhead

For my second WOD of the day, I did the same WOD that I had two guys do that are ramping up, but bumped it up a tad.

12 min AMRAP of:

10 box jump 20"
15 situps
10 ground to overhead 45# plate

This was good. I'd probably either go higher on the height/weight/length, or on the reps. 

Take out the burpees, and this is the plate ground to overhead..

Jeremy - Revisited

Aside from the name, I really do love this WOD. It was day 45 of the burpee challenge, my second WOD of the day, and one of my favorites, so I decided to do it once again.


21-15-9 of:

Overhead Squats

Like I said, it was the second wod of the day, and after watching the video, I saw that I missed a few reps on the overheads. I blame the run earlier in the day.

5 Miler

Saturday Morning WOD:

5 mile run

for time

I did this with wind and hills. Worn out, but it was a good one!

Friday, May 18, 2012

Mainsite (Day 2)

I'm really not trying to switch over to following Mainsite, but they've had two really good ones back to back. So, I decided to do it again.

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups.

Good WOD The double unders got tough after the first round though

Wednesday, May 16, 2012

Power Cleans / Wall Balls


5 rds of:

10 Power Cleans 135#
15 Wall Balls 20#

For time

This one was a lung burner... And you will definitely benefit if you know the hook grip.

Tuesday, May 15, 2012

Push Jerk

Just a lift day. I wanted to change it up a bit, so I did a little bit of a different rep scheme.

Push Jerk


Saturday, May 12, 2012

"Jen" - Revisited

I revisited an old "friend" tonight. It was the WOD, "Jen". I forgot about this WOD, and was excited to revisit it - then I realized it sucks.


11 Burpees
50 Double-Unders
12 Burpees
40 Thrusters 95#
13 Burpees
30 Pull-Ups
14 Burpees
20 Overhead Squats 95#
15 Burpees
10 Handstand Push-Ups

It sucks, and I STRONGLY suggest doing you due diligence on shoulder mobility before doing it, but I improved by a couple minutes! I'll take it.

Here's THE Jen - about two years ago at a Crossfit Omaha Throwdown.

Friday, May 11, 2012


Hero WOD Friday!


For time:
10 Handstand push-ups
15 Deadlift, (250/170)
25 Box jumps, (30"/24")
50 Pull-ups
100 Wallballs, (20/14)
200 Double-unders
Run 400 meters with a (45/25) plate

I actually liked this one.

Thursday, May 10, 2012

How I Diet

Literally tens of millions of websites give advice on how to diet. So, any advice I give probably wouldn't do much good - to rehash what you should do? It'd just be white noise.

Instead of doing that, I will simply tell you my approach to eating, and why I eat what I eat, when I eat it. Granted, I'm NOT a nutritionist, and this may easily be refuted - however it works for me. That being said:

How I use food:

First off, I don't advocate anybody blindly jumping into the way I eat until you figure out your own body. And it takes time to figure out what your body is trying to tell you.

Think about it - how many times do you think, "I could really go for a burger, fries, and a Coke!" I guarantee your body is not in NEED that meal - it needs ingredients, yet based on your eating habits, your body only knows the way to get those needed building blocks (the "players", if you will)  is through unhealthy foods. That's why you crave junk.

Now, if you can change your cravings into different- more healthy foods,with the same "players" you're in business! Hamburger = protein, fries = fat, and Coke = stimulant. Take out the crap, keep the essentials. Try a hamburger minus the bun (or use lettuce for the bun), greens on the side, a handful of almonds, and an apple. BINGO! You're body is getting what it's asking for through the cravings sans the crap.

Over time, your cravings will turn into: "I need protein... I need some fats...I need a bit of sugar... I need a little grain for breakfast..." etc. I call this "Diet Nirvana" (not really I just thought it had a good ring to it.)

Also, don't base your eating on what a clock says, eat by the cues your body gives. And that's the trick. Don't eat until you're over-full. Eat until your body says, "I'm good now, thanks!".

Finally - drink tons of water. If you think you're drinking enough, double it. You'll then be a little closer to what you actually need.

The players:(in order of quantities needed)

- What they are: Veggies, (they don't have to be green, but "green = good)
- What they do: These are how the body receives vitamins difficult to get any other way. A majority of the "good stuff" we need, we can get from greens.
- How Often? : Any time. No limit. EAT UP!
- Me?: I have veggies in every meal. Spinach in my eggs. Carrots with lunch, tomatoes and zucchini for dinner, for example.

- What they are: Red and White Meats, Eggs, (on occasion dietary supplements) etc.
- What they do: This is the building block of the body on a cellular level. These rebuild muscles, cells, etc.
- How Often?: With lean protein, you can take quite a bit. You will find yourself wanting more, the more active lifestyle you live.
- Me?: Protein is in my diet all the time. I eat it in every meal, and as an occasional snack. I use it almost without fail after any work out. LOVE my lean proteins.

- What they are: Nuts, Seeds, Oils, Fish (on occasion, fish oil supplements) etc.
- What they do: They keep the body working well  and help oxygen get to where it need to go. Works hand in hand with proteins.
- How Often?: Moderation. You can tell when you use too much. ALSO: make sure it is NATURAL fat - deep fried chicken is NOT a good way to get your proteins and fats.
-Me?: I have fats daily. It will either be a snack (almonds) or in a meal (fish). I will also supplement with fish oil when I start to feel run down. I can tell when I had too much - It bogs me down, and I feel "Blagh".

Natural Sweeteners:
- What they Are: Fruits, Honey, Agave, etc.
- What they do: The body also receives vitamins and important antioxidants through natural sweeteners that are difficult to get any other way. These also give the body a little pick-me-up.
- How Often?: Occasionally - While natural sweeteners have health benefits, too many will be a detriment to your health, similar to refined sugars.
- Me?: I'll have one or two servings of fruit a day. On occasion, I'll also have some honey or agave in other foods. I find that I feel sick if it's the first thing I eat, or if I eat too much.

- What they are: Oats, wheat, corn, breads, etc.
- What they do:  these have vitamins and minerals that are healthy and help digestion, however they also have have gluten, carbs, and other unneeded chemicals.
 - How often: Rare. If you use grains correctly, they can spur healthy eating, but it's very easy to over eat grains.
- Me?: I don't shy away from grains. I eat a small amount in the morning, or when I need to feel full without a lot of food. I normally limit it to rice, or whole grain - gluten free bread in very limited amounts.

Other Starch:
- What they are: Potatoes, noodles, pasta, etc.
- What they do: Energy. Plain and simple.
- How Often: Very Rare. While these foods are filling, inexpensive, they  have carbs. Carbs give "energy", but replacing starches with other foods will not only give you the energy, but will help you not overeat.
- Me?: I avoid these starches almost completely. When I do eat starches, I find that I feel full, but weighed down. It's easy to overeat starches, which is overeating empty carbs and cheap calories. 

- What they are: Everything Else. Refined ANYTHING, Candy, Sodas, Dairy (yes dairy - I'll get to that in a bit).
- What they do: Wreak havoc on every aspect of your body. Some speed systems up to a dangerous level, while others block the benefits of other nutrients.
- How Often: Ideally, never.
- Me?: I try to avoid junk whenever possible. When I do have some after a hiatus, I feel awful. Still, I don't beat myself up if I indulge. I let my body do that for me.

**Special Note - Dairy
I avoid dairy at all costs. Humans are the ONLY mammal that a) drinks another mammals' milk, and b) drinks it past infancy. The primary reason people have dairy is for calcium. My feelings are that the negatives are immense (hormones, inflammatory, fats, etc) far outweigh the positives, and the positives can be accomplished by eating proper foods sans dairy. That being said, MANY people would disagree with me.

It's easy to eat healthy. If all these rules are overwhelming, simply begin by shopping around the parameter of the grocery store. If there's an ingrediant list, make sure you know what's in it. If there are ingrediants with the names similar to glzayoaymphoa ductruince, It's probably not something you need. Smartly listen to your body, and don't beat yourself up for an occasional slip-up. Eating should be enjoyable, basic, and easy to understand.

Wednesday, May 9, 2012

"Brondo" - Revisited

I have some nerdy friends that call this WOD a "Brondo" WOD. I really don't care what people call it - it still sucks.

2.5mile run

Every 2 minutes until the WOD is complete, complete the following:
10 pushups
10 burpees*

at 1.25 miles, stop and do 50 situps

*Alternate movements every two minutes

It sucks, but it's a good one.

Tuesday, May 8, 2012

Back Squats

2 year Anniversary!

My first WOD was back squats - followed by FRAN. Well, I did two benchmarks the night before, so I stuck with the back squats

Back Squat

I love squats!

Sunday, May 6, 2012

Two Ladies in One Night!

Two Ladies in one night!

I wanted to do handstand pushups and muscle-ups, but didn't have the energy to put together a WOD... So I did two instead.  


Deadlifts 225#
Handstand Pushups




(*I did split snatch)

I took about 5 minutes to stretch, and get set up for the second WOD. It was tiring, but a good two WODs to pair together.

Friday, May 4, 2012

Burpees and Box Jumps

Crossfit Games!!

With all the Crossfit festivities, it's actually pretty difficult to get a WOD in. I got this one in right before I called it a night.

31 burpees
31 box jumps 30"

Hilarious  trying to go from burpees to the box jumps! It was like I had weights on the ankle.

Thursday, May 3, 2012


I wanted to try something a little different with cleans tonight

5-5 Hang Cleans
3-3- Power Cleans
1-1-1 Squat Cleans


Handstand skill work

Good little WOD!

Wednesday, May 2, 2012

Active Rest - Run Day

Active Rest day!

30 minute run - for distance.

This was good WOD for a "rest" day. I wasn't pushing extremely hard, so I was okay with my almost 4 miles.

Tuesday, May 1, 2012

The Chief

This was Mainsite for the day. It looked awesome, so I decided to do it!

The Chief
AMRAP 5 rounds (3 minutes on, 1 minute rest) of:

3 Power Cleans 135#
6 Pushups
9 Squats

This was awesome! The squats surprised me - at the end of round 3, my legs were smoked. Great WOD!