Monday, December 31, 2012

Strongman AMRAP

20 min AMRAP

3 Tire Flip and Jumps
6 Jerry Lunges (55#)
9 Jerry Swings
12 One-Armed Hammer Swings*
15 Dubs

*Hold the sledge hammer in one hand - 12" from the head of the hammer

This was a really fun WOD... REALLY fun.

Sunday, December 30, 2012


This WOD has been floating around for a few weeks. It's named after one of the teachers in the Sandy Hook tragedy. The WOD's numbers have special significance:

10 Thrusters 95#
14 Box Jumps 24"
12 Sumo Deadlift High Pulls 95#
12 Burpees
27 KB Swings 1.5p

She was a teacher for 5 years. Her class room was number 10. The shooting happened on the 14th of December (12), 2012. She was 27 years old.

Extremely tough WOD, would do it again in a heart beat.

Friday, December 28, 2012


I haven't done this WOD in about eight months. 


For Time:
1000m row
50 thrusters 45#
30 Pullups

I PR'd by almost a full minute!

Wednesday, December 26, 2012

GHDs / Deadlift / Pullups

For my second WOD of the day, I decided to switch it up a tad.

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

GHD Situps
Deadlifts 155#

*with 10 pullups per round

The GHDs killed me! good WOD though..

Kettlebell / Pullups


5 KB Snatches (L)
5 KB Snatches (R)
5 KB Overhead squat (L)
5 KB Overhead squat (R)
10 KB Swing (1.5p)
5 dead hang pullups

This was one based off of one I did in Omaha. It's a good one!

Monday, December 24, 2012

12 Days of Strongman Christmas

For the first WOD back from my break, I went big... Big and HEAVY

12 Days of Strongman Christmas

1 Tire Flip
2 KB Clean and press 2p
3 Weighted situps 45#
4 Burpee Pullups
5 Box Jump 30"
6 Ring Dips
7 Goblet Squats 2p
8y yolk carry
9 Dubs (x3)
10 Hammer Swings
11 Knee-to-Elbow
1200m row

This was tough! As "12 Days" WODs should be.

Saturday, December 22, 2012

Taking a Week Off

I'm physically destroyed, so I consciously decided to take a week off. I was antsy about two days in (and possibly did a moderate lift mid-week), but I feel awesome going into next week!

Saturday, December 15, 2012

Competition Day at Blackhills Crossfit

Competition day!

I got adjusted, cracked, trained, and rested. I felt pretty good going in. It's a team competition. I felt pretty good going in. I was paired with a girl that was pretty new, but we still did alright.

WOD 1:

12 min AMRAP
3,6,9... of:

Deadlifts 165#
Bar Facing Burpees 
*Only one partner may work at a time, each must finish a round before moving on.

WOD 2:

3 minutes power cleans
2 minutes rest
3 minutes front squats
2 minutes rest
3 minutes barbell shoulder-to-overhead
*The team’s score is the total power output (weight X reps).
*Each partner gets a barbell. Only one partner may be working at a time. *One of the team’s barbells must be on the floor at all times. 

We made it to the semis, which means we were able to "enjoy" the third workout.

WOD 3:
For time: 
Add caption

1000m row
100 double unders
50 kb swings (55/35)
50 jumps over the box (24/20)
40 chest to bar pullups
40 wallballs (20/14 both to 10′ line)
30 toes to bar
30 overhead squats (95/65)
20 handstand pushups
20 kb swings (70/55)
10 clean and jerks (185/125)
10 snatches (135/95)
* 20 minute time cap.
* Both partners may work at the same time. 
* The partners may work on different tasks at the same time.
* The tasks may be performed in any order. 
* The athlete must complete a task in its entirety before moving on. 

I felt good. I liked the WODs, and felt like I did alright. I still wasn't 100%, and I could've probably done better with a more "hand chosen" partner, but we made the top 1/3, so I'll take it!

Me on the ride home.. haha


Thursday, December 13, 2012

Row / Ball Slams

I have a competition coming up. I didn't want to smoke myself, but I wanted a long WOD.

1k Row
50 ball Slams 20# ball
1k Row
40 ball Slams
1k Row
30 ball Slams
1k Row
20 ball Slams
1k Row
10 ball Slams

Didn't work. 5k worth of rows is a lotta f'n rows!

Wednesday, December 12, 2012

EMOM Push Press / Overhead Squat

On the minute, for 20 minutes:

5 push press 155# (odd minutes)
5 overhead squats 155# (even minutes)

This was BRUTAL! I loved it!

Tuesday, December 11, 2012

Clean and Jerk / Bar Facing Burees


10 Clean and Jerks 165#
10 Bar Facing Burpees
1:00 rest

My back has been janky since Linda, but felt pretty good tonight.

Friday, December 7, 2012


This was the mother of all chippers - which happened to pop up on Mainsite.

For time:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Rough... 'Nuff said.

Tuesday, December 4, 2012

Hang Snatch / Box Jump

A lift and a little WOD tonight

Power Snatch 


7 Min AMRAP 

Box Jump 24"
Hang Power Snatch 95#

This was done after a power snatch lift day

Monday, December 3, 2012

Squats / Situps / Hammer Swings

Continuing on my abnormal movement kick:


100 squats
50 situps
25 hammer swings
1:00 rest *

*10 burpee penalty each time the hammer touches the ground during the ENTIRE WOD.

This one was fun! "little kid on a playground" fun. I didn't have any penalties - and stayed under 15:00

Saturday, December 1, 2012

Jerry Can Hold / KB Press / WB Situps

I wanted to do some unconventional movements tonight


:30 Jerry Can hold (90# ea)
20 KB strict press
20 Wallball situps 20#

Good workout! SMOKED my arms