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Wednesday, August 31, 2011


I. 400m Row/100 Jump Ropes/30 Squats/20 PVC Rollouts

II. "Nancy"
5 Rounds
400m Run
15 OHS
Time: 16:10

I really don't like Nancy.  It's not so much the Overhead Squat but the 400m run for 5 rounds really slows me down.

III. Stretch

Tuesday, August 30, 2011


I. 400m Run
2 x 30 Lunges Steps/20 PVC Rollouts/10 Squats/5 Toes to Bar

II. Dead Lifts 5 -3- 2 - 1 - 1 - 1 (205#)

III. 10 - 1
KB Swings (16kg)
Hand release Push ups
Weighted Sit ups (25#)
100m Run
Time: 14:50

10 - 1 WOD are challenging but easy to construct. You can take any two, three or more movements and create a challenging work out.

Monday, August 29, 2011


I. 400m Run/150 Jump Ropes/200 Squats/20 PVC Rollouts

II. Tabata Morning
20:10 x 8
Squats/Pullups/Pushups/Situps/Burpees/Box Jumps
Bonus Rounds
Boat Holds/Flutter Kicks

I love Tabatas! It is amazing at the kind of work out you can get by repeatedly doing 20 seconds of work.  
III. Stretch

Sunday, August 28, 2011


I. 400m Run
Tabata 20:10 x 4
Jump Ropes/Squat/Sit up/Lunge Step

II.  Sunday Partner WOD
One person working, other holds a plank. Run Together.
400m Run
200 Squats
400m Run
150 Push Press (55#)
400m Run
100 Pull ups
400m Run
50 Burpees

This was an ass kicker.  Holding a plank is no rest at all! It took between 30 - 40 minutes for the teams. All agreed it was a challenging work out.

Friday, August 26, 2011


I. 400m Run/150 Jump Ropes/30 Squats/20 PVC Rollouts

During this short 400m run, I have been working on my running form.  I notice that I am able  to run faster with less effort.  Also, running in NB minimus shoes I have found that striking the ground hard impacts my heels, and calves so improving my running form helps to reduce the impact.

II. Tabata Gone Bad
20:10 x 8
Row/Wall Balls/SDLHP/Box Jumps/Push Press

III. Stretch

Wednesday, August 24, 2011


I. 400m Run/100 jump ropes/30 Squats/20 PVC Rollouts

II. 21-15-9
Burpee Box Jumps
Shoulder Press (65#)
Romainian Deadlifts
Building Run
Time: 16:27

III. Tabata 20:10 x 8
Bottom to bottom Squat
Flutter Kicks

Tuesday, August 23, 2011


I. 800m Run
30 Squats/25 Sit ups/20 Lunge Steps/15 PVC Rollouts/10 Push ups/5 Pull ups

25 Deadlifts (135#)
50 Pull ups
25 Deadlifts

III. 2 x 1:00/30 sec rest
Sit ups/Plank Holds/Paralette Shoot Throughs (I love these! They are a great total body mini-WOD.)

Monday, August 22, 2011


I. 400m run/30 Squats/20 PVC Rollouts

II. AMRAP 8 minutes
3 SDLHP (65#)
6 Box Jumps
9 Wall Balls
2 minute REST
AMRAP 8 minutes
3 Push Press (65#)
6 Pull ups
9 American KB Swings (16kg)

III. Tabata 20:10 x 8
KB Sit ups/Flutter Kicks

Sunday, August 21, 2011


I. 400m Run
2 x 30 Lunge Steps/20 PVC Rollout/10 Push ups/5 Pull ups

II. Back Squats 5 - 3 - 2 - 1- 1 (135#)

III. With a Partner 10 Rounds
10 KB Swings
10 Sit ups
10 Burpees
100m Run
Partner 1 starts and complete a round before Partner two starts



20 minutes on Elliptical Runner

10 - 1
Leg Lifts

Friday, August 19, 2011


I. 400m Run/30 Squats/20 PVC Rollouts

II. EMOTM 20 Minutes
Every minute on the minute for 20 minutes. You should strive to consistently get the work done in the same amount of time each round. You also want to move fast enough so that you get a rest of 15 - 30 seconds each round.
5 Thrusters
4 Sit ups
3 Pull ups

III. 1 mile Run

Thursday, August 18, 2011


I. 400m Run/30 PVC rollouts/20 Lunge Steps/10 Push ups

II. 800m Run
20 Manmakers
40 Pull ups
80 Push ups
160 Squats
800m Run
This was a great total body WOD requiring minimal equipment.

III. Stretch

Wednesday, August 17, 2011

My Gym is Different Than Other Gyms


I. 400m Run/30 Squats/20 PVC Rollouts

II. AMRAP 12 minutes
400m Run/5 Deadlifts (155#)
Rounds Completed 3 + 400m

III. EMOTM 5 minutes
20 Push Press (completed 4 rounds 20 and 1 round 16)
20 SDLHP (completed 10 reps for each round)

10 minues of work and I was spent.  This is the beauty of Crossfit.  You can get an incredible workout in a short period of time.  You are still building strength, flexibility and aerobic capacity without having to spend hours in the gym.

Tuesday, August 16, 2011


I. 1200m Run
2 Rounds
20 Squats/15 PVC Rollout/10 Push ups/5 Pull ups

II. 5 - 3 - 1 - 1
Front Squats (110#)

III. 4 Rounds
10 Power Cleans (75#)
15 Burpees
20 KB Swings (16kg)
Time: 11:54

Monday, August 15, 2011


I. 400m Run/30 Squats/20 PVC Rollouts

II. 1 mile Run
30 front Squats (85#)
Time: 16:45

III. AMRAP 10 Minutes
100m Sprint
10 Weighted Sit ups
5 Parallette Shoot Through

These are an awesome total body movement.  Five reps are definitely challenging!

Sunday, August 14, 2011


I. 2 Rounds
150 Jump Ropes/30 Lunge Steps/20 PVC Rollouts/10 Push ups
20 OHS/30 Situps

This is a fun WOD. You can use any lift as well as any complimentary movements to develop a WOD. It's short and sweet and you can impress your friends and family by telling them you lifted 5000lbs today :). 

II. Deadlift 5000lbs
Box Jumps
KB Swings (16kg)
# of reps is determined by # of Deadlifts
(135# = 38 Reps)
Time: 6:54

III. 1200m Run
Tabata Abs 20:10 x 8
Sit ups
Plank Holds


Lisbeth's posts are always dead on.  This one "The Barbell Hates Skinny" pretty much sums up how I felt when I started Crossfit.  Overtime and with a lot of hard work I have gotten the results I wanted and learned to love the barbell.  I also know that with continued effort, I will continue to see improvement. Sometimes it is just a few pounds added or a few seconds shaved off a previous time, nonetheless it feels like a great accomplishment.  This is why I Crossfit!

Saturday, August 13, 2011


Rest Day!

And boy do I need it.  After yesterday's 100 Pull ups and 100 Jumping Back Squats my body is tired, a day of recovery is definitely in order. A day off allows me to come back the next day rejuvenated and ready for anything that is thrown my way.  I also find this is when I can usually PR.

Friday, August 12, 2011


I. 400m Run/30 OHS/30 PVC Rollouts

II. 40-30-20-10
Pull ups/Jumping Back Squats (45#)
Time: 19:32

I am just not that fast with pull ups.  I have been working on the butterfly pull ups, which seems to be easier on my shoulders and a bit faster than the kipping pull up.  Check out this video comparing the two. Tearing the callus on my hands is another concern when doing this many pull ups.  I haven't tried taping but CF Los Angeles posted this video on "How To Tape Your Hands for Pull Ups."

III. AMRAP 8 minutes
200m Sprint/20 Sit ups
4 rounds + 200m Sprint

Thursday, August 11, 2011


I like working out at 6 am, it's a great way to start the day. I find that due to the early hour my performance is not always the best usually because my muscles are not warmed up.  A good warm up is essential but I also have to recognize that my performance, whether it be the amount of weight I lift or the speed I go, may not be as good as when I workout later in the day.

I. 1200m Run/30 OHS/20 PVC Rollouts

II. 5 x 5 Deadlifts (185# last Sunday @ 10:30 when I did these I was able to use 190#.  This morning I struggled with 185#)

III. EMOTM 20 minutes
3 Pull ups/6 Push ups/3 Squats

Wednesday, August 10, 2011


I. 400m Run/30 DU/30 OHS/20 PVC Rollouts

II. EMOTM 20 Minutes
5 SDLHP (65#)
5 Burpees

III. 20:10 x 4
GHD Back Extensions/Plank Holds/Lunges Steps/O-Bar rollouts/Siy ups

Tuesday, August 9, 2011


I. Tabata Warm up
20:10 x 8
Jump Ropes/Squats/Sit ups

II. 5 x 5 Shoulder Press (85#)

III, 3 Rounds
9 Squat Cleans

Monday, August 8, 2011


I. 400m Run/150 Jump Ropes/30 Squats/20 PVC Rollouts

II. "Fight Gone Bad"
3 Rounds 1 minute at each station, 1 minute rest
Wall Balls
SDLHP (55#)
Box Jumps
Push Press
I worked on maintaining the same # of reps each round.  Next time will bump up the # of reps.

III. 50 Sit ups

Sunday, August 7, 2011


I. 800m Run
Wall Balls/Burpees

II. 5 x 5 front Squats (95#)

III. Death by Tabata 20:10 x 8
Deadlifts (135#)/Burpees
800m Run

MasterWOD is up and running again.  Check out the site and the WODs!


1500 yd. Swim
I felt great today.  The swim is getting easier as I improve my technique.  It helps to not over think, makes the swim much more enjoyable.

Friday, August 5, 2011


I. 400m Run/150 jump ropess/30 Squats/20 PVC Rollouts/10 Push ups

II. "Chipper"
10 HSPU (take a look at this program for getting Handstand Pushups)
20 Wall Balls
30 Toes to Bar
40 Cleans (75#)
50 Burpees
60 SDLHP (55#)
Time: 20:39

III. Stretch

Thursday, August 4, 2011

Competition Mindset by Robert Hartgrove

I think Robert Hartgrove nailed the true essence of Crossfit when he wrote this:

I think it needs to be said...

Competition is a good thing. It pushes you past comfortable. It allows you to know where you stand.

However, let it be clear who you are competing with every day when you step into the box. If you are competing against the times written down on the whiteboard, or those that will later in the day, then you are selling yourself short. Remember, there are now thousands of whiteboards around the world with times you can't compete with every day.
There is really only one person you should be trying to beat every WOD... yourself. That little voice in your head that keeps demanding that you: slow down, stop and breathe, count that Double Under even though it got caught on your shoes, count that Overhead Squat when you know you didn't go below parallel, or quit the WOD because you just met pukie (nice push through today Jimmy).
You see, being the fastest time or heaviest weight on the whiteboard doesn't make you a better person. Being able to hear that little voice, give it the finger, and get back to work does. One of Crossfit's principals is to provide you with the ability to handle anything that life can throw at you to impede your progress. It was not designed as a daily competition between athletes, that's what the Games are for.
Take today's WOD for example. I am sure that someone will get a faster time today, but even if it stands on top after the last class, I won't think I won. There were too many times during the DUs that the little voice was too convincing, and I listened. Even the last 2 rounds of push ups had me spending long enough on the ground that if someone would have walked into the box, they would have thought it was nap time. I got beat today. I can do better. Not for the whiteboard, but so that I am a better me than when I arrived.
Therefore, use the whiteboard as a useful tool. Just remember it is like the scale or caliper, a medium to measure YOUR progress against yourself. I am not railing on the friendly competition during the WOD to keep focused on why you are pushing through the pain, it is always welcomed. Just make sure that it isn't the goal to beat everyone, because there will always be someone better(minus maybe a Rich Froning or Annie T, this year).

If you can consistently keep beating yourself, you have won everything.


I. 400m Run/100 jump ropes/30 Squats/20 PVC Rollouts/10 Push ups

II. 5 x 5 Back Squats (115#)

III. 5 Rounds
10 Push ups
20 KB Swings (16kg)
30 Box Jumps
Time: 17:10

This article is inspirational! Gary Player's lifestyle focuses on fitness.  Here is a man who at 75 looks to be in phenomonal shape. Check out this article on Gary Player's fitness routine or I should say lifestyle.

Tuesday, August 2, 2011


I. 400m Run/150 Jump Ropes/30 Squats/20 PVC Rollouts

II. 5 x 5 Deadlifts (190#)

III. 20 minute AMRAP
5 Burpees/10 Toes to Bar/15 Air Squats
Rounds: 8 + 5 burpees + 8 Toes to Bar

Evening Swim 1400yds.
I did not enjoy this swim.  Not sure why, perhaps I was tired or perhaps swimming in the lane next to the wall where the water was slushing around made it more difficult.  Maybe this is just an excuse.  But I must say I quite enjoyed my time in the hot tub.

Monday, August 1, 2011


I. 400m Run/150 Jump Ropes/30Squats/20 PVC Rollouts/5 Push ups

II. 21-15-9
Overhead Squats (65#)
Hand Release Push up
100m Run

III. Tabata Abs 20:10 x 8
O-bar Rollouts/Sit ups/Plank Holds/Leg Levers