Thursday, January 31, 2013

Annie and a Triplet w/ Burpees


Snatch Balance
EMOM perform 2 Snatch Balances 155#




Power Cleans 95#
Box Jumps 24#
CrossFit Pushups*

EMOM perform 3 burpees


Shuttle Sprints, Pullups, and Wallballs

I wanted to get a couple WODs in today, so I did this one at 5:00am

Muscle Snatch

3x5 at 55%
3x5 at 65%



8 shuttle sprints 25 yards
14 pullups
20 Wall Balls 20#, 10'

This one was ROUGH!

Tuesday, January 29, 2013

Overhead Squats

Lift day!


Overhead Squat

The weight must go up every time.

I'm really starting to love me some overhead squats! I PR'd my 1rm with 2 reps by 10#!

Sunday, January 27, 2013

Static WOD


Squat Clean 70% 1rm


5 Handstand Pushups (NO pads)
:15 L-Hold*
:25 Jerry Can Hold
35 Dubs

*You're time stops (doesn't reset) if you fall out of the hold, or drop the jerry cans

This was a pretty good WOD. the handstand pushups were the worst, probably because of the cleans right before. This could be an awesome WOD - with a little tweaking.

Saturday, January 26, 2013

Push Jerk

For my second WOD of the day, I will be sticking to my Strength programming:

Push Jerk 3-3-3-3-3


20 push jerk at 185#

I haven't done push jerks for about 2 months. What's worse - is that I'm not sure I PR'd or not.

Murph Revisited

It was almost 60 degrees in January, so I decided I'd take advantage and do Murph.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run.

I was able to keep under sub 33, but missed my personal best by a little over 30 seconds.. I still gotta love this WOD!

Friday, January 25, 2013



Hang Snatch 60% 1rm
EMOM for 5 minutes
2 Power snatch, 2 Squat snatch

12 min AMRAP

1,2,3... Back Squat 195#
25 hammer swings (each arm)
20 weighted situps 20#
15 hang snatches 95#

This was not a great WOD. It was too short, had too many movements, or both. If I were to do this again, I would take out the hammer swings, make the situps 45#, and make it 2-4 minutes longer.

Wednesday, January 23, 2013

A Strongman-ish AMRAP

I started a strength program today. It will be a mix of lifts before my actual WOD for the next 8ish weeks.


Deadlift 55% 1rm
EMOM for 10 minutes, adding 1 rep each minute.

20 minute AMRAP

1 tire flip
10 Hang Clean 135#
20 GHD situps
30 Box Jumps
40 Hammer Swings

This was a GREAT WOD. I was able to go head-to-head for once.

Tuesday, January 22, 2013

Jeremy Revisited

I haven't done this one in over six months. I'm still not 100%, so I'm keeping 'em shorter

Overhead Squats 95#

I PR'd by 11 seconds!

Monday, January 21, 2013

KB Pyramid

7 min EMOM

Push press 80%


10 KB Swing 1.5p
10 KB Snatch (L)
10 KB Overhead Squat (L)
10 Box Jump 30"
25 Ground to Overhead (45# Plate)
10 Wallball 10', 20#
10 KB Overhead Squat (R)
10 KB Snatch (R)
10 KB Swing

For time.

This was a fun one, but it was too short. I wanted a 10-12 min WOD. Next time I do it, I'll probably remove the box jump, Ground to overhead, and Wallballs, and make the whole thing an AMRAP.

Heavy(ish) Grace

First day back from being sick!

30 Clean and Jerk 155#

It feels good being back!

Tuesday, January 15, 2013


20 min AMRAP

10 pullups 
5 DB deadlift 75# ea
8 Push Press 135#

Was awesome until about 14 mins in. That's where it got tough to breathe.

Monday, January 14, 2013

Fight Gone Bad!!!!

I haven't done this one since "Fight Gone Bad 6"
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 wasn't exactly sure where I'd land. I had a goal to get at least 350 reps, but missed by just a couple. I did (however) beat my previous score by over 40 reps!

Sunday, January 13, 2013

Tabata Back Sqyats/ Row / K2E, TTB / Pushups


Back Squat 75#
Knee to Elbow / Toes to Bar (alternate each rep)
Plate Pushup

I was Toast after!

Saturday, January 12, 2013

Front Squat W/ a Cash-Out

Front Squat 


5Goblet Squat (2p)
8 Burpee Box jump (over) 24"

I PR'd my Front Squat by 5#! ...and I didn't program the cash out. Big Mistake

Thursday, January 10, 2013

Run / Burpees / Dubs

Day 2 in Cheyenne

Snatch Strength work

200m run
10 burpees
30 dubs
1 min rest

The elevation made it tough!

Wednesday, January 9, 2013

CF Frontier "10 Exercises"

(Like the 12 Days of Christmas)

1 C&J 185#
2 Handstand Pushup
3 Box Jump 24#
4 Pistols (2 each leg)
5 Bar Facing Burpees
6 Deadlift 185#
7 Toes to Bar
8 Wallballs 20#, 10"
9 Chest to Bar Pullups
10 Front Squats 185#

This was done at CrossFit Frontier. Good WOD!

Tuesday, January 8, 2013


50 Dubs

16 min AMRAP

200m Row
10 Rower Burpes
10 Box Jump 24"

50 Squats

(No rest in between)

This SMOKED my legs!

Monday, January 7, 2013

KB Clean and Press / WB Situp / Pushup

I did this immediately following the previous WOD


10 KB Clean and PRess 1.5p
15 Wallball Situp 20#
20 CrossFit Pushups

This was AWFUL - especially right after heavy thrusters and muscle-ups.

Muscle-up / Thruster

I based this WOD off of "Amanda".

Thruster 135#

I ripped on the muscle-ups. It slowed me WAY down.

Saturday, January 5, 2013

Power Clean / Pullups

I wasn't satisfied with my WOD earlier today, so I did a second one.

Power Clean


21-15-9 Power Clean 155#

I didn't come up with this cash out. It was awful!

GHD / Dubs / Ring Dip

For Time

21 GHD Situps
25 Dubs
21 Ring Dips
15 GHD
25 Dubs
15 Ring Dips
25 Dubs
9 Ring Dips

It wasn't that awesome of a WOD. I'd probably do something else on this one next time

Friday, January 4, 2013

Back Squat / AMRAP

I've been taking it extremely easy on the lifts (like - nonexistent) for the last couple weeks. I've been feeling better, so I decided to go for a good Back Squat WOD.

Back Squat 


5 min AMRAP

Back Squat 225#
Weighted Pullups 35#
Box Jump 30"

I felt really good after... and got a 5# PR on my 3rm!

Thursday, January 3, 2013

Snatch / TTB / Wallball


12 Split Snatch 115#
12 Toes-to-Bar
12 Wallball 20#, 10"

Fun Little WOD

Tuesday, January 1, 2013

Front Squat / Burpee / Pullup

This was my first WOD of 2012. I decided to do it again - just to see how far I've progressed.

10 -->1
Front Squat 135#

I PR'd by 90 seconds from last year. I'll take it.