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Monday, October 31, 2011


I. 8 minute AMRAP
200m Row/10 Squats/10 Push ups/10 Lunges/5 Pull up/5 PVC Rollouts

II. "Halloween" 31 reps of each
Hang Power Cleans
Air Squats
Leg Lifts
O- Bar Rollouts
Wall Balls
kEttlebell Swings
Nobody Likes BURPEES!
This WOD should take between 12 - 20 minutes

III. Stretch

Teaching sometimes gets in the way of being able to workout.  Today I did the following so I could get a workout in:

1000m Row
10 - 1 Push ups
1 - 10 Squats

Sunday, October 30, 2011


I. 8 Minute AMRAP
250m Row/10 Squats/10 Lunges/10 PVC Rollouts/5 Ring Rows

II. Partner WOD
Run together. While one partner is working, the other is holding a plank
400m Run
20 Burpees
40 Wall Balls
50 Box Jumps
60 KB Swings (16kg)
400m Run
60 KB Swing
50 Box Jumps
40 Wall Balls
20 Burpees
400m Run
The plank hold is deceiving.  You think you are going to get a rest, but think again.

III. Stretch

Saturday, October 29, 2011


REST DAY!!!! More like active rest.
60 minute Spin Class

What is active rest?
The term “active rest” or “active recovery” applies to training schedules used by athletes. In the recent past, athletes were encouraged to rest completely after a competition or on a day off. But newer research shows that engaging in low-intensity exercise during “rest” is better for maintaining fitness levels. Low-intensity exercise flushes out lactic acid and delivers healing oxygen to the muscles. Any activity that keeps the target heart rate in the 60 – 65% range is low-intensity exercise. Active rest activities are easy recreational movements like going for a bike ride or a hike. Read about active rest from the Guide to Sports Medicine at

Friday, October 28, 2011


I. 8 minutes AMRAP
250m Row/10 Squats/10 Push ups/10 Lunges Steps/5 Pull ups/5 PVC Rollouts

II. 5 Rounds
200mRun or 250m Row
20 Pull ups or Ring Rows
200m Run or 250m Row
20 Push ups
200m Run or 250m Row
20 Sit ups
200m Run or 250m Row
20 Squats
Time: 46:16

III. Stretch

Thursday, October 27, 2011


I. 500m Row
8 minute AMRAP
200m Row/10Squats/10 PVC Rollout/10 Lunges/10 Push ups/5 Ring Rows

II. BAck Squats 3-2-1-1-1 (135#)

III. 30-20-10 (use one bar)
OH Walking Lunges (45#)
Push Presses
Time: 6:57

Practiced Wall Climbs (walks)

Wednesday, October 26, 2011


I. 1000m Row
8 minute AMRAP
200m Row/10 Squats/10 PVC Rollouts/10 Lunges/10 Push ups/5 Ring Rows
20:10 x 8 Supermans

II. 21-15-9
Deadlifts (135#)
Bar Facing Burpees
Time: 9:35
20:10 x 8 O-bar Rollouts

III. Stretch

Tuesday, October 25, 2011


The Squat


I. 8 minute AMRAP
250m Row/10 Squats/10 Push ups/10 Lunges/10 PVC Rollouts/5 Pull ups

II. Front Squats 3-3-3-1-1-1 (125#)

III. 5 Rounds
7 Squat Cleans (65#)
14 KB Swings (16 kg)
Time: 9:55

I was not feeling up to this today.  My knee and lower back were sore and I just wanted to go back to bed.  But as always I am glad I did this even if I wasn't at my best.

Monday, October 24, 2011


The Back Squat


I. AMRAP 8 minutes
250m Row/10 Squats/10 Push ups/10 Lunges/10 PVC Rollouts/5 Pull ups

II. Tabata 20:10
Jumping Jacks/Mountain Climbers

III. Every 30 seconds for 8 Rounds
100m Row
7 Ring Rows
3 DB Snatches (each arm)
3 Double KB Squats/RDL

The faster you go the more rest you have.  I have to say the hardest was the row, I may have gotten a 5 - 8 second rest between rounds.

Sunday, October 23, 2011


I. 2 x 500m Row/10 Squats/10 Push ups/10 PVC Rollovers

II. In Teams of 3, Row 10,000m.  Each person rows 250m before switching.  This is a 250m sprint, trying to maintain your pace throughout.

Average Pace: 1:45/500m  Total Time for Team: 40:22

III. 1 mile Run


It is sometimes really hard to take a rest day.  However, when you do the next day you feel amazing in the gym.  Refreshed and ready to tackle whatever is thrown you way. 

Friday, October 21, 2011


I. Tabata 20:10 x 8

II. "Sissy Test"
25 -1 Burpees
1 - 25 KB Swings

This is a brutual WOD.  It is long and takes a bit of mental fortitude to complete.

III. Stretch

Thursday, October 20, 2011


I. 1500m Row
AMRAP 8 minutes
15 Squats/10 Lunges/5 PVC Rollouts

II. Deadlifts 3-3-3-1-1-1 (205#)

III. AMRAP 15 Minutes
10 Wall Balls
10 Push ups
10 Box Jumps

Wednesday, October 19, 2011


I. 2000m Row/20 Squats/20 PVC Rollouts

II. Skill: Pistol

III. 21-15-9
Front Squats (75#)
Pull ups
Ring Dips
AMRAP (is as long as it takes second group to complete first part of this WOD)
250m Row
15 Leg Levers
20 Plank Jacks
25 KB Sit ups

Tuesday, October 18, 2011


I. 3 Rounds
250m Row/15 Squats/20 Sit ups/10 PVC Rollouts

II. Shoulder Press 3-3-3-1-1-1 (95#)

III. 21-18-15-12-9-6-3
Power Clean (65#)
KB Swings (16kg)
Box Jumps

Instruction Video on techniques for the Kettlebell Swing:

Monday, October 17, 2011


I. 1000m Row/30 Squats/20 PVC Rollouts
Tabata Crab Walk/Bear Crawl

II. Death by Burpee
20 minutes, minute one, complete one burpee, minute two, complete two burpees. Keep going until you can't finish the burpees in the minute.  Then do box jumps in the same manner until 20 minutes is up.
Completed: 15

III. Stretch

Sunday, October 16, 2011


I. 3 Rounds
250m Row/20 Squats/10 PVC Rollouts/20 Squats

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

III. EMOTM 20 Minutes
5 Goblet Squats (35#)
3 Pull ups
5 Hand release Push ups

Saturday, October 15, 2011

Friday, October 14, 2011


I. Tabata Warm up 20:10 x 8
Bear Crawls/PVC Rollouts/Lunges

Bear Crawl fun!

II. Partner WOD
30 Med Ball Cleans, partner holds med ball overhead
30 Squats, partner holds the bottom of the squat
30 Abmat Sit ups, partner holds V- up
30 Wall Balls, partner holds the bottom of the front squat
30 Burpees, partner holds the push up position

This is a partner WOD.  While you do med ball cleans, your partner holds the med ball overhead until you are done.  Then your partner will perform med ball cleans while you hold the med ball over your head.  When both have finished this exercise, you move on to the net one.  If at any time your partner can't hold the waiting position, you both must stop working until both can continue.

III. Stretch

Thursday, October 13, 2011


I. 400m Run/30 Squats/25 Lunges/20 PVC Rollouts/15 Sit ups/10 Push ups/5 Pull ups

II. 5 Rounds
Using one bar, choose a weight that is challenging
6 Deadlifts
6 Hang Power Cleans
6 Thrusters
6 Push ups (hands on the bar)

Did this without a clock on, emphasis was on using good form for all movements.

III. Partner Ladder 5 - 1 Paralette Shoot Throughs

Wednesday, October 12, 2011


I. 1000m Row/30 Squats
Bear Crawls/Crab Walks/Lizard crawl

II. "Chipper"
77 Double Unders/300 Singles
66 Hand Release Push ups
55 Sit ups
44 KB Swings
33 Toes to Bars
22 Box Jumps
11 Burpees

III. 100 Sit ups

Tuesday, October 11, 2011


I was in NYC for the weekend, what a gorgeous weekend!  I am so glad that I Crossfit and am in decent shape, otherwise I don't think I would have enjoyed myself as much.  Walking all day, going from 10 am to 10 pm, is rough.  Like I said it's a good thing I Crossfit!

Thursday, October 6, 2011

Thanks Mr. B for sharing your life with us.

"The Last Battle" Author Unknown
If it should be that I grow frail and weak
And pain should keep me from my sleep,
Then will you do what must be done,
For this -- the last battle -- can't be won.
You will be sad I understand,
But don't let grief then stay your hand,
For on this day, more than the rest,
Your love and friendship must stand the test.
We have had so many happy years,
You wouldn't want me to suffer so.
When the time comes, please, let me go.
Take me to where my needs they'll tend,
Only, stay with me till the end
And hold me firm and speak to me
Until my eyes no longer see.
I know in time you will agree
It is a kindness you do to me.
Although my tail its last has waved,
From pain and suffering I have been saved.
Don't grieve that it must be you
Who has to decide this thing to do;
We've been so close -- we two -- these years,
Don't let your heart hold any tears.


I. 400m Run/Bear Crawls and other fun stuff!

II. 500m Row
25 Toes to Bar/50 Push ups/75 Squats
25 Sit ups/50 Pull ups/75 Squat Jumps
25 Hollow Rocks/50 Burpees/75 Flutter Kicks
500m Row

This was a nice little grinder that worked the upper body and abs.  It took about 30 - 35 minutes.

III. Stretch

Tuesday, October 4, 2011


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

II. I forgot my WOD today, so I used the old standby WOD
"Deck of Card"
Hearts = Hollow Rocks
Diamonds = Pull ups
Spades = Burpees
Clubs = Wall Balls

This is a great WOD and can be used with any 4 movements so it is always different. Just pick a card and do the corresponding movement and number of reps.  Work your way through the deck. It tends to be a long WOD but also a lot of fun because of the randomness.

III. Stretch

Monday, October 3, 2011


Taught again.  This is the WOD that was posted in the gym today:

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

II. 5 Rounds
35 Double Unders or 175 single
200m Run
Tabata 20:10 x 8
L- Holds/Superman Holds

III. Stretch

Sunday, October 2, 2011


I. Tabata Warm up 20:10 x 8
Jump Rope/Squats/Mt. Climbers/Sit ups

II. Partner "Santiago"
Work w/partner, 1 person working @ a time
400m Run Together
7 Rounds
18 Hang Squat Clean (65#)
18 Pull ups
10 Power Cleans (95#)
400m Run Together

This was a tough wod.  I was glad I had a partner to work with, it definitely motivated me to keep going.

III. Stretch


90 Minutes of Bikram Yoga

Today was a rest day and going to yoga for the first time in months felt great.My flexibility sucks and anything I can do to improve it helps with the muscle and joint soreness. An added benefit for me is that it is nice and warm in the studio.  That in itself is enough to make me feel better especially as the temperature starts to drop and we begin our long cold descent into winter.

26 Bikram Yoga Poses