Tuesday, July 31, 2012

Bar Muscle-Ups / Pullups

I've had the idea for a WOD like this for a few weeks. I decided to let the rips in my hands heal before I did it though.

5 rounds, not timed*
3 bar muscle-ups
5 strict pullups
Max rep pullups

*round is terminated when you fall off the bar. Score = total reps

I liked this one. My hands held up pretty well. I did, however, rush the fourth round, and slipped off the bar. I'll revisit this one.

Monday, July 30, 2012

Front Squat x7

For my second WOD of the day, I wanted to do some skill work as well as a lift

Tire "Sled Pull" 4 x 25 yards (Not for time) 150#


4 attempts at max rep double under


Front Squat

I never did a seven rep max on front squat, so I really had no idea where to start. If I were to do it again, I would have based my attempts around my five rep max.

Mainsite Hang Cleans / Burpees

Quick and dirty

3 RFT:

15 Hang Cleans 135#
15 Burpees

I liked it. I think the burpee challenge made this WOD much easier

Saturday, July 28, 2012


I did this WOD a few months ago, but decided to revisit it.

75 Power Snatch 75#

For time

I did almost a minute better than I did in Feburary. My arms were on FIRE!

A Different Kind of Mainsite

I've been on a Mainsite kick lately. I decided to try this one out.

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:

30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

This one was surprisingly rough. I felt like I was going to throw up after the second round of jumps.

Friday, July 27, 2012

"Death By" Twice

The evil genius in me came out for this little "gem"

Death by Box Jump / Wall Ball

EMOM* perform one exercise, alternating:

Box jump 30"
Wall Ball 20# 10'

*Add a rep every round (1 box, 2 WB, 3 box...etc) until you can't perform the required amount of reps within 1 minute. At that point, finish the exercise, and move onto the next round (e.g., 21 box (f), 22 WB...). Stay on that exercise until you can't perform the required amount of reps within 1 minute.

This was especially rough. "Death By" WODs are tough, but this time, you actually die twice.

I will revisit this!

Tuesday, July 24, 2012

Push Jerk x2

It was on Mainsite to do Push press x2, but I messed up, and did push press

Push Press

I finally got 225# overhead!

Monday, July 23, 2012

Team Angie

I had a friend over, but I wanted to switch it up a bit. We did a team WOD based off of Angie

Team Angie
 In a team of 2:

Run 400m*

Perform 'Angie'*
100 pullups
100 pushups
100 situps
100 air squats

*While one person starts Angie, the other runs 400m when the run is complete, the teammates switch. This is repeated until Angie is complete.

This was a good one. We were able to move through it a bit faster than a normal "Angie" but still felt smoked

Friday, July 20, 2012

Rippetoe - Day 2

I decided to do the second Mark Rippetoe workout.

Rippetoe "B"

5-5-5 Back Squat
5-5-5 Strict Press
5-5-5 Power Cleans
8-8-8 Pullups

*Every week, add 2.5% weight

Not bad. Although it's already boring.

Wednesday, July 18, 2012


It showed up at the Games, it was on Mainsite, there's no avoiding it.


21-15-9 of:

Thrusters 95#

I really don't like this WOD. I really don't. I spent two days psyching my self up for it, and made sure I had witnesses, but I destroyed my last time by over 30 seconds! Yup! I'm now sub 2:30.

I still had a hard time recovering, but I think the burpee challenge helped me with the recovery. Go figure.

Tuesday, July 17, 2012

2012 Games "The Chipper"

It looked easy enough, so I decided to hit "The Chipper" from the Games this year.

2012 Crossfit Games "The Chipper"

10 Overhead squat 155#
10 Box jump over 24"
10 Fat bar thrusters 135#
10 Cleans 205#
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Cleans
10 Fat bar thrusters
10 Box jump over
10 Overhead squat

Wow... The Games called for a 15 minute cap. I didn't finish in that time. I decided to finish though - and I did it Rx'd!

Skill Work - Bar Muscle-Ups

Tonight was a Skill day

Bar Muscle-ups

I was able to get 8 in a row, and about 21 in one sitting, but then I blew a hole in my hand. Just my luck.

Monday, July 16, 2012

Rippetoe - Day 1

For my second wod of the day, I decided to do the Mark Rippetoe "Starting Strength" program. I'm still seeing some holes in my strength training, and I heard that this is a great way to fill in the gaps. I'll try it out for a few weeks to see how it goes

Rippetoe "A"
5-5-5 Bench*
5-5-5 Back Squat*
5 Deadlift*
8-8-8 Dips

*Every week, add 2.5% weight

Not bad. I flew through it. I thought it'd take over an hour, and I was done in about 30 mins.


In the spirit of the Games, I decided to do Elizabeth - the same way they did it at the games


21-15-9 of:

Power cleans 135#
Ring Dips

I cut my time almost in half from when I did it RX'd squat cleans. It almost felt like I was cheating by power cleaning the bar.

Saturday, July 14, 2012

100 Days of Burpees

A little over three months ago, I embarked on the 100 day burpee challenge. This seemingly innocent challenge, which started easy enough, wreaked havoc on everything. I'm excited to have my first rest day in over three months!

The way the challenge works is that you preform 1 burpee on day 1, 2 on day 2, etc.. for 100 days. around day 60, it really gets crappy.

I took a video of every day, and I'll post them before. Here's some interesting tid bits:

-I did burpees in 16 different places
-I wore 33 different shirts
-On days 20, 31, 45, 65, 70, 75, 80, 85, 90, and 99 I did variations of burpees
-I wore Red Sox Garb on 17 days
-I wore long sleeves  on 13 days
-There's an awesome box jump fail on day 31, day 40, I did them at work, on day 65, I jammed my finger, I did them under the lights of fireworks on day 91, day 93 I tweaked my back, and day 99, the cops showed up (so to speak)

Here has been the last 100 days of burpees

Part 2 HERE

100 Days of Burpees (Part 5)

Part 3:  

(Part 1)

100 Days of Burpees (Part 4)

Part 4
(Part 1)

100 Days of Burpees (Part 3)

100 Days of Burpees (Part 2)

Wednesday, July 11, 2012

Clean Ladders

This is another WOD they did at the Games - but I did it with a twist.

Squat Clean Ladder


Start at 135 - EMOM, add 10#
Power Clean Ladder 

Every 30 secs

Start at 185 - every 30 seconds, add 10#

This was good, but my legs were SMOKED after.

Tuesday, July 10, 2012

Grace and Strict Press

I had a friend come over and want to do "Grace"

30 Clean and Jerks 135#

For time


Strict Press

I was planning on having just a lift day, but  had a friend that came over. He wanted to do Grace. I just did it about a month ago, but decided to do it anyways.

I actually PR'd by 30 seconds! Amazing what a little competition can do! I PR'd on the presses as well. But I gotta do something about getting my overhead max up.

Friday, July 6, 2012

Karen and Bar Muscle-Ups

In the Games, they announced Bar Muscle-Ups as part of one of the WODs. I've never tried them, so I worked on them tonight. After that, I did Karen and Burpees.


150 Wall balls 10', 20#

For time

Then - 93 Burpees - for time

This was a bad bad bad night. in the middle of my burpees, I had my hip / back get all janky. It's been hurting ever since. Blah! (but I PR'd Karen!)

Wednesday, July 4, 2012


Partiotic Holidiays = Hero WOD days

Rounds in 20 min of:

24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

It was good! I felt great (wiped but great) after.

Tuesday, July 3, 2012

Bench Press

I need to vastly impove my press max, so I did the unthinkable - and made a lift day a Bench Press day.

Bench Press (Wide Grip) 3-3-3
Bench Press (Narrow Grip) 3-3-3
Bench Press (Normal Grip) 3-3-3

Not too bad. I may bench a little more  - a LITTLE more.

Burpee Dumbbell Clean & Jerk

Day 90 of the burpee challenge. I had to do something "special", so I added dumbbells.

90 Burpee Dumbbell Clean & Jerk (15# DBs)

For time.

Actually not too bad of a WOD - save the blisters.

Monday, July 2, 2012

Crossfit Total

Completely at a loss why I'm doing CFT three days after doing max deadlifts. ah  well!

3 attempts to get 1rm on:

Strict press
Back squat

I scored 30# better than last time. I also PR'd my deadlifts by 5 lbs - again!