Lean Into It

Certifications and Seminars

LeanIntoIt — Fri, 11 Jun 2010 22:46:05 +0000

CrossFit Level 1 – June 2010

CrossFit Coaches Prep Course – July 2010

Olympic Weightlifing Certification – December 2010

CrossFit Endurance Certification – February 2011

“He who makes a beast of himself gets rid of the pain of being a man.” – Samuel Johnson

LeanIntoIt — Tue, 01 Dec 2009 08:14:29 +0000

It has been a week since my last posting and I’m definitely feeling the struggle of going from about 50% strength to today’s workout at about 75% – a mixture of frustration and enjoying a small sense of accomplishment when a random set of burpees or pull-ups flows in the middle of an otherwise uphill battle.

Tonight was my first double CrossFit session – a 7pm mixed class followed by an 8pm CrossFit Football class. Even though the 7pm WOD kicked my ass with a pyramid of 1 to 10 to 1 pull-ups, sit ups, push ups and squats, I figured now was as good a time as any to push myself and see how it felt – I’m getting more anxious to train and return to my ‘normal pace’ – not that it was anything incredible but it reflected gains that I worked hard for over the past year. All things considered I felt great afterwards and depending on how the effects feel tomorrow, will either hit up another WOD or do an active recovery workout at home.

Even coming in at the end of the pack in class, it feels great to be back and pushing myself. I’m moving into a new apartment in a few weeks with a detached 1-car garage and immediately I began the ‘shopping list’ for a mini-box – if a morning round of Cindy or working on form for cleans can replace the mundane current ‘building gym with dumbbells and a stationary bike’ I look forward to how it can incrementally improve my WODs.

Since my November goals went out the window, I’m looking for this month to bring a 20# increase in my DL to 385# and to run a mile in under 9 minutes (I average 10 to 10 1/2 now). Hopefully improvement in one goal will help me to achieve the other.

Last week on Thanksgiving I ran a trail race 5k in Topanga with some folks from my box and a good pal – http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=87923

I placed 49th out of 59 in the Men’s with a time of 51:49. (pic below) It was the first time I’ve ever run on a trail in my life so at least now I have a marker for future runs. Taking my Coach’s advice I am going to attempt to run a 5k each month and have signed up for this one in Santa Monica on Dec 12th – http://www.christmasrun.com/index.html The last street 5k I did was over a year ago with a time of 33:00 so I’m aiming to beat that as a marker.

Last Saturday’s WOD was a killer, and we did it with a partner. I was fortunate enough to be paired up with one of my favorite motivators at my box. Despite mentally preparing for pulling my half-of the workout, I couldn’t get my body to deliver and there were times he stepped up and did extra reps to keep up moving and on-track. I really enjoy partner-WODs although they aren’t too common – it’s a great motivator knowing that you can give 100% and expect exactly the same in return from someone fighting the same battle in the moment. There’s a dynamic between the highly individual nature of CrossFit and the group class setting that is unique to any sport or workout environment I have ever been in, and I plan on writing more about it soon.

Getting back to my regular diet, planning out CrossFit, running and my mini-triathlon training goals all feel great – diving back in and learning to love the process, knowing that results will come with effort and time just as they did before.

Right here, right now

LeanIntoIt — Wed, 25 Nov 2009 01:28:31 +0000

Yesterday was my first day back at the gym in almost two weeks, and I’ve been ‘inspired,’ so I’m changing the format of this site. My WODs and diet logs will be updated in their respective categories over on the right side of the page. The main page will now be dedicated to my thoughts on my CrossFit experience, challenges with training, diet, lifestyle and anything else that is relevant to my goals.

I took time off for a minor surgery and recovery. For the second time in about 3 years I had a cancer scare but I’m happy (VERY happy) to now know that I’m healthy and cancer-free. Since I didn’t have a concrete diagnosis I didn’t want to worry anyone so outside of family, a few pals and coaches no one knew – my apologies to any friends I didn’t tell. I know that right now I am 100% healthy.

Between family history and other factors I’m in a higher-risk category and my first scare in 2006 was enough to get me from ‘few days a week gym guy’ on a path of diet and lifestyle changes, and a search for the best possible fitness program to get stronger, healthier, have more endurance and generally all-around feel good. That path eventually led me to CrossFit over a year ago and I’ve embraced it, have seen real results and led me to incrementally change me lifestyle.

I had convinced myself that as healthy as I looked and felt and despite the fitness gains I had accomplished over the past year, that I could run but not hide from fate, genetics, family history – all that crap. It was incredibly stressful over the past two months leading up to the biopsy, and that stress manifested itself in a number of ways – some positive and some negative.

For instance, the day before my surgery I went to a CrossFit Football class, wanting to workout hard since I’d be taking a couple of weeks off. I was looking forward to forgetting about life and just focusing on the WOD, clearing my mind and breaking down any challenge posted on the whiteboard into small enough parts to complete it (one of the things I love about CrossFit. Any challenge can be dismantled into numerous do-able mini-achievements – I used to get butterflies waiting to see what the Coach would write but now I know I can finish anything, scaled if need be, but nothing is impossible – a life lesson.)

But, instead of my hour-of-zen all I could think of was that I was sick and just waiting for some surgeon to tell me so in a few days. All I could think of was my mortality and I was a nervous wreck. Feeling like this could be the last workout I had potentially for a long time if my life was about to change, like it has for so many friends and family members, I just wanted to life more and more weight – to the point that I blew through my PR for deadlifts by over 100 lbs. It felt great but all I could think of at the moment was that my accomplishment wasn’t driven my mind-over-body the way it usually is at CrossFit – it was driven purely by fear. Each time I put more weight on the bar and finished a rep it felt like a ‘fuck you’ to the gods of fate.

And I realized I never wanted to do something I love so much with fear as a motivation ever again.

So I went in for my op, got my good news and made a promise to myself that as soon as I could get back to the gym I would step up my training to the next level – that as long as I am healthy, and lucky enough to be able to do with my body as I choose, and start setting mid- and long-term goals in addition to my short-term monthly ones.

The first thing I did was challenge myself to do something new – I signed up for a reverse Triathlon in February (The Reverse Triathlon is a sprint distance triathlon beginning at 10:30 a.m. and will consist of a 3 mile run, 12 mile bike and 200 meter pool swim.) – http://www.ci.los-alamitos.ca.us/RaceInfo/race_page.html

The next thing I did was identify my overwhelming physical weakness and commit to addressing it and turning into an overwhelming strength. Running has always been brutal for me – a combination of asthma and back injuries from when I was younger and kick boxed. But if there’s one thing I learned in my CrossFit training to date its that NOTHING is an excuse and you can train your body to do anything.

My coach Mike taught me that lesson a year ago, when he suggested I run a 5k and I said with my asthma I had never run more than 2 miles in my life. Mike promptly and thankfully said ‘bullshit – you’re going to run a 5k’ – and trained me for it with running and kettlebell WODs and when the day came, ran the race with me.

So with that in mind – and tired of consistently being lapped and coming in last running at CrossFit – I asked around for running WODs and the best way to increase both sprint and endurance, bought myself a running watch and a real pair of running shoes and have committed to at least one morning a week of pure running training.

Yesterday during the WOD, having reduced my usual RX weight by 1/3 and reduced the warm-up by almost 1/2, feeling weak and slow and like a beginner again after only after 2 weeks off – it hit me. Actually it hit me in the middle of my burpee-Bear complex – 16 minutes into the WOD, face on the floor feeling like I couldn’t do another push up.

I realized that I could still be laying in some sanitized hospital bed, with tubes in me, waiting for some stranger to dictate my fate. And that I was lucky enough, much luckier than my family and friends with the same scares, to be able to even be doing a burpee. And that face down, in a pool of sweat, smelling a rubber mat, feeling fat and out of shape, body aching and chest heaving for breath, surrounded by coaches and peers that I respect, that I was going to push my body back up off that mat.

I completed a half-set before time ran out – not the full-set I wanted to but 15 more burpees than I thought I could – and I knew that half-set was a result of all I could possibly give at that moment in time – and while I would still strive for more next time, at the moment I was living my life to the fullest and challenging myself – and that to me is what CrossFit is all about.

I’m not getting younger, I may eventually one day get blindsided by my genetic fate. I may not become some super-fire-breather athlete but I can train like an athlete, adapt my diet and lifestyle and constantly challenge myself to do that which a year before would have been unimaginable. And I can do so within the gauntlet of living a ‘normal’ life as a working individual with time constraints and numerous responsibilities.

I’ll be posting goals, progress, my thoughts and experiences along the way and, I expect, having a ton of fun. The Diet and WOD posts will be updated daily and I hope to have narrative updates like this at least weekly.

Everyone has their own personal battles to fight – I’ve picked mine going forward and it is to always challenge myself in my quest for ‘fitness’ and all that implies. I’ll have tactical highs and lows – feel like I’m accomplishing a ton and sometimes feel like I’m slacking – but the strategic goals will remain.

It’s a Tuesday night in LA – I’ve declared my own personal war and the battle will be joined again tomorrow.

Diet

LeanIntoIt — Mon, 23 Nov 2009 22:39:14 +0000

11.24.2009

I NO LONGER POST DIET UPDATES

WODs

LeanIntoIt — Mon, 23 Nov 2009 22:37:18 +0000

7.26.2011 during PT

- Fundamentals then

4 Rounds

- 200m run

- 10 lunges

- 10 HPC 65#

- 10 push ups

Time: 10:34

6.16.2011

Car accident –

6.15.2011

SWOD

10-8-5-5-3-3

95/115/135/155/175/175

WOD

3 rounds – 1 min. per exercise – 5 sets straight then 1 miin rest

- pull up

- push up

- sit up

- squat

- burpee

total: 251

5.6.2011

Snatch – 3RM; 90% x 3 x 2 – 45#
Power Clean – 75% x 2 x 3 – 115#
Snatch Pull – 3RM; 90% x 3 x 3 – 75#
Snatch Deadlift – 3RM – 95#

4 sets; no rest:
300 m row
10 1-arm KB push press/side – 26#.

5.5.2011

OLY

Snatch balance – 2×3 @ 45#

Push Press – 3×3 + 105#

BS – 3×3 @ 165#

Row 2k – 7:53 (1k – 4:00, 1500 – 6:04)

5.3.2011

- row 500m

OLY

Clean 3R 90% 3×2 at 115#

Power snatch – 75% – 2×3 at 75#

Clean pull – 3rm 90% – 3×3 at 145#

Clean DL – 3rm – got up to 215# for 3 reps after 145 and 195 for 3

Then :

3 sets no break in between:

- 10 ring rows

- 10 GHD sit ups

5.2.2011

- 500m row

OLY

- Jerk 3×2 @ 125#

- Push Press – 3×2 @ 95#

- BS – 3×4 @ 145#

- 30 GHD situps

- 500m row cool down

4.30.2011

11.6 WOD Sectionals

- 3 thrusters 100#

- 3 CTB

- 6 thrusters

- 6 CTB

- 9 thrusters

- 7 CTB

4.29.2011

OLY sessoin with Thai

4.21.2011

- buddy carry run – 2 x 100m each

- handstand and rope drills

WOD

- Row 40 cals

- 2-4-6-8 DL (205#) / reverse burpees / CTB

- Row 40 cals

- 8-6-4-2 – DL / reverse burpees / CTB

- Row 40 cals

Time: 21:58 (best 17:22 @ 225#)

4.19.2011

- jump rope 100 singles

WOD

3 rounds

- 100m row

- 50 push ups

- 100m row

- 50 sit ups

- 100m row

- 50 squats

- 100m row

- 10 GHB back ext

Time: 35:34

4.17.2011

- good mornings

- 21x – wall ball, push up, squat, lunges with 25# plate, press 45#

WOD

- 2k row

Cool Down

- 21 GHD sit ups

4.15.2011

- 3 mins jump rope singles

WOD

- 5-10-15-20 high pulls 95#

- 20-15-10-5 pull ups CTB

- 5 HSPU

- 400m run

Time 28:35 (best 16:52 @ 115# HP)

4.12.2011

- good mornings and pass throughs

- 21-15-9 wall ball / push ups

WOD

- 500m row

- 21 DL at 95#

- 500m row

15 DL

- 500m row

- 9 DL

cool down

- 10 GHD back ext

- 10 GHD sit ups

4.11.2011

after 1 month off – L4 injury

3.8.2011

WU with a partner:

2 rounds:

- 6 inch worms

- 36 total med ball situps

- 400m med ball run – 12#

SWOD

- 5×2 split jerk – 95/105/115/125/135

WOD

AMRAP 15 mins:

- 30 DU

- 50ft bear crawl

- 15 push ups

- 50ft bear crawl

- 15 GHD back extensions

1.08.2011

800m row then

2 rds:

- 10 PVC pass throughs

- 5 ring dips

- 30 lunges

- 20 situps ABMAT

SWOD

5 x 5 squat

- 135 / 155 / 175 / 185 / 185

50 yard sled sprint (backwards) – 100#

:53 seconds

1.07.2011

SWOD

- 3×5 BS @ 140

WOD

- 5 min. row under 20 SPM

- 5 min. pushups (53)

- 5 min row under 20 SPM

1.5.2011
(After 3 months off froma back injury, starting training light and hoping to get back to my pre-injury numbers by April)
WU
5 min plank hold – 5 burpee pull-up penalty for breaks
- breaks at 3:36 and 4:10
SWOD
- baseline quat 5-rep max speed for new program -
- 3 x 5 @ 135#
WOD
10 rounds
- 3 HPC @ 115# (rx 75% BW)
- 20 yard sprint
- 30 seconds rest
Time: 6:36
9.14.2010
WU
- dodgeball
WOD
5 rounds
- 3 muscle ups (substitute 6 CTB pull ups)
- 10 power clean 135#
- 200m run
Time: 16:17 with CTB
9.13.2010
WU
- 5 min jump rope
- 3 rounds shoulder rolls
SWOD
5×5 back squat
- 205
- 225
- 225
- 225
- 225
WOD
- 1k row (3:48)
- 75 wall ball (16#)
Total time for both: 10:18 – best at rx (20#) – 8:17
9.9.2010
Active recovery day
- row 1k
- PC 3×95 / 3×125 / 3x 145 / 3x 165 / 1x 185
9.8.2010
WU
- cat walk and balance beam lunges
- 200m run – 3 rounds
WOD
Cindy
AMRAP in 20 mins:
- 5 pull ups
- 10 push ups
- 15 squats
Score: 15 1/3 (PR by 3 1/3 rounds) – Best: 26 rounds
9.7.2010
WU
- 200m row – easy
- 500m row for time – 1:45
- TABATA wall ball partner – score 6
WOD
“Diane”
21-15-9 reps for time:
- Deadlift 225lb
-Handstand Push-ups
Time: 16:20 (best: 10:37)
9.5.2010
WU
- skin the cat and pull up jumps
WOD
3 rounds of:
- 5 body weight PC
- 30 DU
- 20 pullups
- run 200m
Do all twice and that counts as 1 round, rest 2 mins between rounds
Time: 30:44 2 rounds, 155# PC and no running(best 26 mins)
9.1.2010
WU
- bar muscle up progressions
SWOD
5 x 5 BS @ 215#
WOD
3 rounds
- 50 double unders
- 75 squats
Time: 18:57 (best 12:24)
8.30.2010
WU
- body blasters
- shoulder stretch
WOD
AMRAP 20 mins:
- 5 blasters
- 10 OHS – 65# (RX 135)
- 15 double unders
- run 200m
Score: 4 3/4 rounds (Best – 7 1/4 rounds at 115)
8.29.2010
WU
- wall ball toss – jump rope
WOD
Increase # each round but remove one exercise from bottom list each round
5 rounds:
- 5 PC
- 5 FS
- 5 PP
- 5 BS
- 5 SJ
Used: 95 / 115 / 135 / 155 / 191
8.28.2010
WU
- ladder 1 to 10 ball slam 25#
- ball toss 400m with partner
- run back with ball 400m – 200 each
WOD
Sissy Test Gone Bad
- 3 rounds – 1 minute each exercise no stopping between, rest 1 min at end of round 1 and 2
Round 1
- KBS
- Burpee
- KBS
- Burpee
- KBS (Round 1 – 80)
Round 2
- Burpee
- KBS
- Burpee
- KBS
- Burpee (Round 2 – 73)
Round 3
- KBS
- Burpee
- KBS
- Burpee
- KBS (Round 3 – 70)
Total: 223
8.26.2010
WU
handstands and stretches
WOD
Part 1
- run 200m
- carry 45# plate 100m
- 70 squats with plate
- carry plate 100m
Part 2
3 rounds
- 50 squats
- 7 pull ups
- 10 dips (rings RX – I used P-bars)
Part 3
- Run 800m
Time: 25:03 (18:42 after part B)
8.24.2010
WU
Frisbee 800m run then:
- max wall balls unbroken (12)
- 10 wall squats
- 10 pull ups
- 10 dips
WOD
TABATA
- DL 115# (9)
- PC 115# (5)
8.23.2010
WU
- jump rope
SWOD
1-1-1-1-1 FS
- 205# – PR
WOD
20 minutes
- 1,000m run then:
- push ups/box jumps even numbers
Total: 204 (best 240)
8.21.2010
WU
- 5-4-3-2-1 HSPU
- 1-2-3-4-5 strict pull ups
- 5-5-5-5-5 pistols (each leg)
WOD
“Lumberjack 20 Doubles”
After each exercise do 50 double unders
- 20 DL @ 225
- 20 KBS – 2 pood
- 20 OHS – 95#
- 20 burpees
- 20 CTB pull ups
- 20 box jumps 24″
- 20- DB squat cleans – 45# 3 reps, 30# 17 reps
Scaled: after OSH did 100 singles each, and no singles after DB SQ
Time: 30:50 (best at rx – 22:02)
8.12.2010
WU
21-15-9
Reverse Wall Ball – 10′
then-
400m run with wall ball with partner – 200 each
WOD
- AMRAP 2 mins OHS 45#
- rest 2 mins
- AMRAP 2 mins PC 155#
- rest 2 mins
- AMRAP box jumps 24″
Score:
84 – 41/11/32 (best 166)
Cool Down
- Ladder to 10 push ups
8.9.2010
SWOD
5 x 5 Front Squat
155#
WOD
“Helen”
Time: 13:07 with 1 pood
7.26.2010
WU
- rolls
WOD
5 x 3 BS
- 205
- 255
- 255
- 255 (2)
WOD 2
100 double unders for time
Time: 3:26 (best :53)
7.25.2010
WU
- bear crawls and run 600m
WOD
(with parnter)
- 200m OH bumper plate carry
- 10 bumper plate burpees
- 200m OH bumper plate carry
- 20 BP lunges
- 200m OH bumper plate carry
- 10 BP burpees
- 100m OH bumper plate carry
THEN SWITCH
- 25# DB farmer walk 200m
- 10 DB hang squat cleans
- 25# DB farmer walk 200m
- 20 DB push press
- 25# DB farmer walk 200m
- 10 DB hang squat cleans
- 25# DB farmer walk 100m
Time: 25:26
7.15.2010
WU
jump rope
WOD
“Air Force Karen”
EMOTM 4 burpees then 150/100 wall ball 20# – 15 mins
- score: 93 (best8:53 for 150 reps)
7.13.2010
WU
pistols
WOD
7 rounds:
- 30 double unders
- 20 pull ups
- 10 push jerks (115# – 135# rx)
Time: 30:54 (4 rounds) – (best: 28:56 at rx)
7.12.2010
WU
TABATA double
- high knees (53)
- mountain climbers (26)
WOD 1
6 minute time limit:
- 800m run
- AMRAP OHS (75#- men’s RX 115#)
Score: 15 OHS (best: 27 at rx)
WOD 2
Helen High
3 rounds:
- 400m run
- 21 reps high pulls 75# barbell
- 12 pull ups
Time: 15:32 (best: 10:06)
7.9.2010
WU
3 mins jump rope crosses
jumping skills
WOD
For Time:
- BW back squat (205#) x 30 reps
- 100m row
- 150 crosses
Time: 16:08 (best 10:51)
7.8.2010
WU
3 mins backward jump rope/burpees
jumping skils
WOD
- 200m run
- 50 KBS – 1 pood
- 200m run
- 50 back squats 45#
- 200m run
- 50 sit ups
- 200m run
- 50 push ups
- 200m run
- 50 push press -45#
- 200m run
- 50 lunges – 25# plate
- 200m run
Time: 27:48 (best 18:11 – 1 1/2 pood and 45# plate)
6.28.2010
(10 days off)
WU
21-15-9
KBS
Push Ups
Skill Work
DL x 10 reps @ 95, 135, 215
WOD
3 rounds:
- 5 DL @ 225
- 8 pull ups
- 10 squats
6.19.2010
WU
CrossFit Basketball
WOD
3 min on 1 min off for 4 rounds:
- 3 push ups
- 12 lunges
- 9 2 pood KB high pulls
Score – whole rounds only – 12
6.15.2010
WU
- Tire jumps
- ladder to 10 toe to bar
WOD
5 rounds
- 5 DL – 245# (rx 275#)
- 400m run
Time: 15:20 (best at RX – 10:43)
6.13.2010
WU
2 rounds:
- 100 jump rope
- 25m bear crawl
- 200m sip
- 5 burpees
- 200m run
- 25m crab walk
WOD
- 800m run
- 50 thursters – 45#
- 30 pull ups
Time: 12:26 (best 7:28)
6.12.2010
WU
- ladder to 6 L-pull ups
- reverse jump rope / 5 burpee penalty – 3 mins
- jump rope skills
WOD
10-12-14 of:
- 45# bumper plate burpees
- 1 pood farmers walk 50m
- 1 pood front squats
- 200m run
- push ups
- 200m run
- 1 pood steam engines
- 1 pood farmers carry 50m
Time: 17:22
6.11.2010
WU
- 400m run
- 10 x 2 Slam Ball / 1 burpee
- 2 x 10 front squat 45#
WOD
2 Rounds (3 rounds RX)
- 10 C&J 115#
- 400m run
- 30 wall ball 20#
- 30 box jump 24″
Time: 22:31
6.7.2010
WU
- 75 sit ups
- run 400m
SWOD
Bench Press – 5×5
- 185
- 185
- 205
- 225
- 225
WOD
“Snatch Bear”
20 mins – every minute on the minute
- 5 snatch grip DL
- 5 power snatch
- 5 OHS
Used 45#
5.30.2010
Level 1 Cert Day 2 – UCSD
WOD
Team of 4 AMRAP 12 mins total reps:
- 1 run 60 m
- 1 push ups
- 1 KBS 1 1/2 pood
- 1 rest
Score: 566
5.29.2010
Level 1 Cert Day 1 – UCSD
WOD 1
TABATA Squats
Score: 13
WOD 2
Fran
Time: 9:39
5.6.2010
visiting CrossFit Bayou, Houston TX
WU
SJ skill work – 5×3
- 75#
- 95#
- 115#
- 135#
- 155#
WOD
400m run then 3 rounds of:
- 4 HSPU (box)
- 10 toe to bar
- 30 double unders
Time: 14:25
4.29.2010
visiting CrossFit Greensboro, NC
WU
PC skill work
WOD
30 double unders
15 thrusters 95#
15 burpees
500m row
15 GHD Sit Ups
16 one-arm KB snatches – 1 1/2 pood
500m row
15 ball slams – 30# ball
30 walking lunges – 30# ball over head
30 double unders
Time 14:51.
4.26.2010
WU
3 Rounds:
- 10 Cs and Ds
- 6 push ups
- 4 squats
WU 2
Fitness Test – 1 min each consecutive:
- Pull Ups – 16
- Sit Ups – 31
- Push Ups – 30
- Squats – 40
Total: 117 (Level 4)
WOD
Against a running 12 minute timer:
- Run 800m then
AMRAP rest of time:
- 15 KBS – 1 1/2 pood
- 30 double unders
Score: 3 1/2 rounds (best 5 1/2)
4.24.2010
WU
- 200m run with partner
- 200m run carrying partner
- 200m run with partner
- 200m run carrying partner (215#)
WOD
5 rounds:
- 15 HSC @ 115# (rx 135#)
- 30 push ups
Time: 24:44 (best – 14:54 @ rx)
4.20.2010
WU
Pyramid of 6
- KBS – 1 pood
- TTE-KTE
WU2
- 10 OHS @ 45#
- 20 snatch balance @ 45#
WOD
6 rounds for time
- 5 TGU – 1 pood
- 10 clapping push ups
- 15 jumping squats
Time: 18:03 (best 12:47)
4.18.2010
WU
15-10-5 pull-ups
21-15-9 KBS
WOD
Bear
5 rounds @ 75# (:45 rest between rounds)
4.17.2010
WOD
AMRAP 15 min
- 2 Turkish GU – 1 pood
- 4 walking push ups
- 6 jumping squats
- 200m run
Total: 7 rounds
4.9.2010
hotel room mini-WOD
100 squats for time: 2:26
4.3.2010
(2 weeks off)
WU
- Stretch complex
- KB pulls
WOD
“Helen”
3 rounds:
- 400m run
- 21 KBS – 1.5 pood
- 12 pull ups
Time: 14:25 (set as PR for first time doing WOD)
3.20.2010
WU
- 200m sprint
- 100m 45# plate carry
- 70 squats 45# plate
- 100m 45# plate carry
- 50 dips (7 sets – best 2)
WOD
Badger
3 rounds
- 30 squat cleans – 95#
- 30 pull ups
- 800m run
Time: DNF (1st ever) – round 1 completed at 8:31, round 2 at 35:45
Best – 28:11
3.17.2010
(after 11 days rest)
WU
- 800m run
WOD
- 50 DU
- 3 rounds – 3 GTO (115#) / 10 Toe to Bar
- 40 DU
- 2 rounds – 3 GTO (115#) / 10 Toe to Bar
- 30 DU
- 1 round – 3 GTO (115#) / 10 Toe to Bar
Time: 16:33 (best 7:41 at 135#)
3.6.2010
10am
WU
3 rounds:
- 5 butterfly kips
- 10 push ups
- 15 squats
- 20 double unders
WOD
3 rounds:
- 400m run
- 10 x 65# squat snatch (rx = 95#)
Time: 10:50 (best at rx: 7:20)
1230pm
WOD 2
- swim lesson
3.3.2010
WU
- 2 min jump rope / 3 hand stands
- 3 rounds – 1 min double unders-1 min planks
WU 2
Virtual Fran (PVC)
Time: 4:20 (best 1:57)
WOD
AMRAP in 20 mins
- 7 DL (85#)
- 7 hang power cleans
- 7 front squat… See More
- chest to overhead
score: 5 1/4 rounds
3.1.2010
WU
- 1k row
- 4 mins jump rope/burpees
WOD
1-1-1-1-1-1-1- BS
- 185
- 205
- 235
- 255
- 275
- 295
- 300 (PR)
1 mile run – 9:18 (best – 6:18)
2.22.2010
WU
800m run
50 steam engines
WOD
“Met-Con Monday”
20-18-16-14-12-10-8-6-4-2
- BJ – 24″
- Push Ups
- KBS 1 1/2 pood
- DB push press – 25# (rx 30#)
- sit ups
Time: 24:17 (best 19:05)
2.21.2010
(after 1 week off, warmup for CF tomorrow)
BS
- 10 x 115
- 10 x 145
- 10 x 145
- 10 x 145
DL
- 10 x 145
- 10 x 165
- 5 x 215
- 5 x 245
2.20.2010
Swim Lesson
2.13.2010
WU
30 strict pull ups
WOD
- 30 sit ups
- 1 mile run
- 60 sit ups
- 3/4 mile run
- 90 sit ups
- 1/2 mile run
- 90 sit ups
- 400 m run
- 120 sit ups
- 400m run
Time: 45 mins
2.11.2010
WU
ladder to 6 HSPU
WOD
7 Rounds:
- 30 DU
- 20 Pull Ups
- 10 push jerks – 115#
- Rest 2 min between rounds
Time: 42:25 (best @ rx 135# – 28:28)
2.10.2010
WOD
- 75 dip (8 sets – 15 max)
- 10 min indo board squats (5 max)
- 2k row – 7:41 (PR)
- DU – 1:52 – 5
2.8.2010
WU
100 DU for time
Time: 3:29 (best :56)
.
WOD
10 rounds:
1 min. max squat clean-push jerk (95#)
1 min rest
Score: 71 (7-7-7-7-7-7-7-7-7-8) – best: 99
2.3.2010
WU
- 100 JR crosses – 9:56
WOD
7 rounds @ 65# (rx 95#)
- 7 power snatches
- 7 drop snatches
- 7 OHS
Time: 25:12 (best 19:08 @ 65# – 20:08 @ rx)
SWOD
DL
- 5 x 225
- 5 x 265
- 10 x 295 (+5)
2.2.2010
WU
CF Dodgeball
WOD
- 1 Suicide
- 25 jumping slam balls
- 1 Suicide
- 50 OH walking lunges – 25# plate
- 1 Suicide
- 75 ABMAT
- 1 Suicide
- 50 Wall Ball – 20#
- 1 Suicide
- 25 box jumps – 24″
- 1 Suicide
Time: 20:36 (Best – 14:53)
SWOD
5 / 5/ 5+ SP
- 95
- 105
- 125 (+1)
1.30.2010
WU
800m run
WOD
CrossFit Baseball
AMRAP 30 mins:
-100m sprint
- 15 KBS (1.5 pood)
- 100m sprint
- 15 burpees
- 100m sprint
- 15 ball slams
- 200m sprint
- 15 box jumps
Score: 2 Rounds + KBS set
1.28.2010
WU
- ladder to 10 PU
- KBS circle
WOD
“Mad Science
- PC – FS 2-1-3 (2 reps PC, 1rep FS, 3 sets)
- FS- PP 2-1-3
- BS – SJ 2-1-3
- PC – FS 3-1-2
- FS- PP 3-1-2
- BS – SJ 3-1-2
- PC – FS 1-2-3
- FS- PP 1-2-3
- BS – SJ 1-2-3
- PC – FS 1-3-2
- FS- PP 1-3-2
- BS – SJ 1-3-2
1.27.2010
WU
Beam work
WOD
800 m run
- 30 OHS (75#)
- 10 BJ
800m run
- 20 OHS
- 20 BJ
800m run
- 10 OHS
- 10 BJ
Time: 25:56 (best 16:23 with 95#)
SWOD
5/3/1+ BS
- 165
- 185
- 205 +6
1.25.2010
WU
jump rope – 6 mins (5 PU penalty – 6 times)
WOD
5 rounds
- 400 m run
- 7 thrusters @ 115# (135# rx)
Time: 17:34 (best 11:33 @ rx)
SWOD
BP
- 5 @ 155
- 3 @ 175
- 1+ @ 195 (10 reps)
1.24.2010
WOD
- 50 PU
- 50 BJ
- 50 SU
- 50 KBS
Time: 10 min
1.18.2010
WU
Jump Rope
WOD
“Maverick and Goose”
(with partner)
800m row
- 80 WB – 20#
- 80 HP – 95#
- 80 BJ – 24″
800m row
- 80 PP – 95#
- 80 burpees
- 80 sit ups
800m row
Time: 34:25 (best 27:50)
1.16.2010
WU
75 burpees for time:
Time: 5:21
Wall Ball Ladder- 20#
- 1 to 5
- 1 to 5 (reverse)
WOD
5 Clusters every minute on the minute for 20 mins
- 5 x 6
- 3 x 13
- 7 x 1
Score: 76 (best 120)
1.11.2010
WU
400m run
stretch complex
WOD
25 – 35 – 45 – 55
- Squats
- Push Ups
- Sit Ups
Time: 18:07 (best – 16:37)
SWOD
3 – 3 – 3+
BP
- 135
- 165
- 185 x8
1.10.2010
PC form work
1.9.2010
10am
WU
- group ball toss
WOD
4 Rounds
- 400m Run
- 16 HSPU (round 1)
- 16 KB C&J (2 pood) (round 2)
- 16 2-for-1 WB (round 3)
- 16 Dips (round 4)
- 25 SU
- 10 Burpees
- 25 Squats
Time: 28:19 (Best – 17:35)
3pm
SWOD
DL 3×3
- 235#
- 275 #
- 305#
1.4.2010
WU
- Jump Rope
SWOD
5×5 BP
- 5 x 185
- 5 x 185
- 5 x 205
- 5 x 215
- 5 x 215
Row – 2k – Time: 7:58
SWOD – CFF
SP
- 5 x 95
- 5 x 105
- 5 x 125
- 3 x 105
- 3 x 115
- 3 x 135
Agility Ladder drills
Jump Rope – 10 mins
1.2.2010
WU
Jump Rope
WOD
Angie
- 10o Pull Ups (not CTB)
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
Time: 24:55 (Best 14:19)
SWOD
- 1 rep max SP – 145#
12.31.2009
WU
Jump Rope
WOD
- Team of 3 Row:
- 800 m (2:55)
- 600 m (2:14)
- 400 m (1:27)
- 210 m (44 sec.)
Group Time: 24:42 (Best)
12.29.2009
WU
1 mile run
WOD
- BEAR 5 x 5 – 75# (form)
then
21-15-9
- PU
- SU
- Squats
12.28.2009
9am
WU
- 250m row
- 400m run
- wall ball/good mornings
WOD
- 250m row
- 200m run
- 25 WB (20#)
- 3 min rest
- 500m row
- 400m run
- 50 WB
- 3 min rest
- 250m row
- 200m run
- 25 WB
Time: 20:15 (14:15 of work) *best
130pm
CFF
BP
- 5 x 115#
- 5 x 125#
- 5 x 135#
- 5 x 165#
- 5 x 185#
12.26.2009 (active rest day)
WU
- 1 mile run
WOD
- 3×5 OHS 45#
- 3×5 snatch/OHS 45#
- 21 – 15 – 9 of:
- KBS (44)
- SU
12.24.2009
WU
- 2 mins DU (55)
- 2 mins SU (45)
- 90 sec DU (20)
- 90 sec SU (29)
- 1 min DU (15)
- 1 min SU (18)
- 30 sec DU (8)
- 30 sec SU (11)
TOTAL: 201 (best 474)
WOD
- Run 800 m then:
- 100 KBS ( 1 1/2 pood)
- 20 FS (95#)
- 75 KBS
- 15 FS
- 50 KBS
- 10 FS
Time: 19:06
12.21.2009
CFF
SP
- 5 x 95
- 5 x 105
- 6 x 125
- 2 rep max 145
WOD
- BP 30 x 115
- 10 40m sprints – 15 sec rest
- BP 30 x 115
Time: 13:58
12.14.2009
CFF
SWOD
Bench
- 5 x 175
- 3 x 195
- 3 x 205
WOD
AMRAP 12 minutes:
- 5 Push Press – 95#
- 10 Push Ups
- 15 Box Jumps – 24:
Score: 6 1/3 (High score: 8 )
12.7.2009
WU
Jump Rope complex
WOD
2000m row
6 rounds:
- 20 box jump 24″
- 10 wall ball 20#
Time: 26:27 (best 19:54)
12.5.2009
WU
400m jog/stretch
WOD
Lumberjack 20 (not Rx)
- 20 DL – 225#
- 400m run
- 20 KBS – 1 1/2 pood
- 400m run
- 20 OHS – 45#
- 400m run
- 20 burpees
- 400m run
- 20 pull ups
- 400m run
- 20 box jumps -24″
- 400m run
- 20 DB squat cleans -30#
- 400m run
Time: 33:08
11.30.2009
7pm CrossFit
WU
- jump rope
WOD
Pyramid 1 to 10 to 1
- Pull Ups
- Push Ups
- Sit Ups
- Squats
Time: 22:15 (best time 17:15)
8pm CrossFit Football
Bench Press
- warm up @ 95 x5
- 115 x3
- 140 x3
- 165 x3
- 185 x1
MetCon
5 rounds of:
- 1/2 gasser
- 5 pull ups
- 10 35# dumbbell thrusters (L=1, R=1)
- 15 box jumps 24″
Time: 15:14 (best 11:08 w/ 45#)
11.28.2009
WU
pistols and superman squats
WOD
(with partner)
- Run 400m
- 50 Thrusters 115#
- Run 400m
- 50 high pulls 115#
- Run 400m
- 50 push jerks 135#
- Run 400m
Time: 25:00 (best time 15:53)
11.26.2009
5k Trail Run – Topanga Canyon State Park
Time: 51:49
Place: 49 out of 59 (men’s)
Time:
11.23.2009
WU
-50 DU
-800m run – 50 steam engines at half way
- 25 DU
3 rounds
- 10 45# front squats / 10 lunges
WOD
AMRAP in 20 minutes:
- 15 burpees
- BEAR – 65# (recovery)
Score: 5 1/2
11.11.2009
CFF
WU
3 rounds
- 10 squats
- 10 PU
- 10 SU
WU
- DL 10 – 10 – 8 @ 95
SWOD
DL
- 5 @ 175
- 5 @ 195
- 5 @ 225
1 rep max build:
- 260
- 315
- 335
- 365 (PR)
WOD
3 rounds:
- 200m sprint
- 12 lunges @ 115#
- 12 KTE
Time: 9:23
11.10.2009
WU
- 800 m with 1 burpee every 30 seconds
25 – 20 – 15 – 10 – 5 DU
5 – 4 – 3 – 2 – 1 KTE with MB
WOD
800m then:
4 rds
- 12 thrusters 65#
- 12 box jump 24″
- 200 m
Time: 19:28
11.05.2009
WU
50-40-30-20-10 Double Unders
2 – 4 – 6 – 8- 10 HSPU
Time: 10:27
WOD
3 rounds
- 500m row
- 5 BEAR @ 95#
- 21 box jumps 24″
Time: 16:35
11.04.2009
CF Football
SWOD
- 5×5 back squat @ 225#
- 6 rounds x 200m sprint with 1-minute rest in between
11.02.2009
WU
- Ladder to 10 PU
WOD
Any combo, any order:
- 150 AbMat SU
- 1 mile run
- 75 Snatch (65#)
Time: 25:12
11.01.2009
WU
- 1 mile run
WOD
- 5 mile bike
Time: 16:30
- 50 PU
- 50 SU
- 50 Squats
Time: 4:13
10.31.2009
WU
AMRAP 8 min
- 50 Double Unders
- 50 steam engines
Score: 2 1/2
WOD
10-9-8-7-6-5-4-3-2-1
- DL 195#
- PC 145#
- PP 95#
Time: 30:20 (with partner)
10.28.2009
CFF
5×2 BS @ 205
BS max 1 @ 265
WOD
5 rounds
- 5 CJ OH @ 135
- 10 KTE
Time: 7:52
10.27.2009
6.25 mile bike ride – 20 mins
50 PU
50 SU
10.26.2009
WU
- parallel bar various
WOD
Modified “Michael”
3 rounds of
- 800m run
- 50 KBS (1 1/2 pood)
- 50 sit ups
Time: 23:42
10.21.2009
CrossFit NYC
WU:
1 min jump rope
1 min KBS
1 min Jump rope
1 min KBS
1 min jump rope
WOD:
4 rds
50m lunges
50 situps ABMAT
10.18.2009
Sick day recovery
WU
- 5 mile bike ride
- 21 – 15 – 9
Push Up / Sit Up / Squat
- KB stretch complex
10.13.2009
WU
- jogging complex
- x-box 2 min drills (31 regular – 16 eyes closed)
WOD
6 mins Cindy AMRAP
3 mins rest
5 mins Cindy AMRAP
2.5 mins rest
4 mins Cindy AMRAP
2 mins rest
3 mins Cindy AMRAP
1.5 mins rest
2 mins Cindy AMRAP
Score – 21
OHS – PR 2 reps 95 #
10.12.2009
WU
50 sit ups
800m run
50 situps
Time: 6:41
Ladder to 5 handstand push ups
(not timed)
WOD
1000 meter row (3:38.5) THEN
The BEAR 3x
(HPC-FS-PP-BS-PP equals 1)
Total time: 14:11 (broken BEAR sets)
10.11.2009
Non-CrossFit day
- 6 mile bike ride (18 mins)
- max push ups – 35
10.10.2009
WU
100 sit ups
1 mile run
100 sit ups
Time: 16:04
WOD
30 PC x 145#
Time: 6:14
10.08.2009
WU
- TABATA Squats – 8 rounds then 400m run
Score: 17
- Jump Rope complex
- Pull Ups – Ladder to 10
WOD
- AMRAP 3 mins – 35# bumper plate burpees
Score – 31
90 seconds rest
- AMRAP 3 mins – 35# bumper plate lunges
Score – 54
10.04.2009
WU
- jump rope complex
- center-line complex (Randy)
WOD
Frelen
400 m run
21 KBS (American) – 53#/ Thrusters – 95# / Pull ups
400m run
15 KBS / Thrusters / Pull ups
400m run
9 KBS / Thrusters / Pull ups
time – 18:38
9.29.2009
WU
- 800 m Indian run
- 75 m tire relay
WOD
Fitness Test
(1 minute per exercise no rest in between)
- pull ups (23)
- sit ups (35)
- push ups (35)
- squats (44)
Total: 137 – L5
SWOD
“Helen” modified
3 rounds for time
- 400 m
- 21 KBS – 1 1/2 pood
- 12 handstand push ups (R1)
- 12 toes to bar (R2)
- 12 burpee ball slams – 25# (R3)
Time: 12:58
9.28.2009
WU
- Burpee Run – 3/4 mile – burpees on the minute
WOD
- PC-FS/FS-PP/BS-SJ: 2-1-3/1-3-2/3-1-2/1-2-3
9.26.2009
WOD
Fight Gone Bad
- Score: 272 (PR)
9.23.2009
WU
“Team Annie” with partner
- 100 – 80 – 60 – 40 – 20 double unders
- 50 – 40- 30 – 20 – 10 medicine ball sit ups
Time: 13:16
WOD
4 rounds
- 12 bumper plate burpees – 45#
- 400 m
Time: 15:18
9.22.2009
WU
2 rounds
- 400 m run PVC overhead
- 30 lunges PVC
- 30 steam engines PVC
5 mins
- Turkish get-ups
WOD
- 21 thrusters – 95#
- 400 m
- 21 floor wipers (3 = 1 rep)
- 400 m
- 15 thrusters
- 200 m
- 15 floor wipers
- 200 m
- 9 thrusters
- 100 m
- 9 floor wipers
- 100 m
Time – 21:16
9.20.2009
WU
- 75m fireman carry – 1 pood
- 37 wall ball – 16#
WOD
Modified Fight Gone Bad
3 rounds – 1 minute each then 1 min rest
- Burpees / high pulls – 75# / burpees / push press – 75#
- sit ups / high pulls / sit ups / push press
- jump rope / high pulls / jump rope / push press
Score – 380
9.19.2009
WU
- 50 dips (25-15-15)
- 24″ box jumps
WOD
5 rounds
- 15 reps High Pulls – 115#
- 400m
Time – 20:49
9.17.2009
WU
- Ladder to 10 SlamBalls – 25#
- 400m slamball throw with partner
WOD
- 10-15-20 DL 185# between:
500m-750m-1,000m Row (16:30) – subtract 2:30 for waiting
Cool Down
- 30 pullups / 75 situps (SEAL standard)
9.16.2009
WU
- Ladder to 10 atomic push ups
WOD
- Helen – 3 rounds of
- 400m
- 21 KBS – 1.5 pood
- 12 pull ups
Time – 12:10
SWOD
- 89 reps OHS 45 #
Time – 11:56
9.15.2009
WOD
Bertha – 2 rounds of:
- 200m
- 20 OH plate lunges each leg – 35#
- 5 clapping burpees
- 15 jumping ball slams
- 5 double kickback burpees
- 10 double KBS – 1 pood
- 5 burpees
- 5 L pull ups
Time – 15:58
9.12.2009
WOD
AMRAP 15 minutes
- 3 clean and jerk -145#
- Cindy
Score – 7 rounds
9.04.2009
Weight Evaluation Private Lesson
- Dead lift – 225#
- Back squat – 205#
- C&J Press – 135# for 2 reps
- Snatch – 75#
- OHS – 30#
9.03.2009
Row 100 calories
- max calories 1 minute
- KBS x max calories – 1.5 pood
- 5 burpee pull ups
Time – 16:33
9.01.2009
WOD
5 rounds
- 7 dead lift 155#
- 7 handstand pushups or 14 pushups
- 7 toe to bar or knee to elbow
Time – 6:58
8.31.2009
WOD
Cindy – 20 minutes
Score – 12 rounds
8.29.2007
WOD
Beg For Grace – (body weight) x 20 / CJP #
- 70 reps clean and jerk press 115#
Time – 18:08
8.27.2009
WOD
Sissy Test with 1.5 pood
Time – 34:06
8.24.2009
WOD
6 rounds
- 30 squats
- 10 pull ups
- 5 clean & jerk press – 115#
Time – 24:46
8.22.2009
WOD
Fight Gone Bad – modified
- 55# push press
- 55# high pull
Score – 330
8.20.2009
WOD
2 rounds
- 5 high pulls 95#
- 10 burpee broad jumps
- 5 high pulls
- 10 seated box jumps 24”
- 5 high pulls
- 10 pull ups
- 5 high pulls
- 10 medicine ball push ups
after 2 rounds – 200m sprint
Time: 11:27
8.19.2009
WOD
- 21 thrusters 95#
- 400m
- 21 KB box jumps – 26#
- 400m
- 15 thrusters
- 200m
- 15 KB box jumps
- 200m
- 9 thrusters
- 100m
- 9 KB box jumps
- 100m
Time: 19:29
8.15.2009
WU
- 100 sit ups
- 1 mile run
- 100 situps
Time – 20:00
WOD
BEAR
- 5 rounds of 5 reps with 95#
8.11.2009
WOD
AMRAP
- 400m
- 30 24” box jumps
- 30 wall balls – 20#
8.07.2009
WU
- 100 KB 1 pood
WOD
5 rounds
- 5 OTS presses 115# (over the shoulder)
- 10 burpees
Time – 7:36
8.05.2009
WU
40 – 30 – 20 – 10
- Double Unders
- Sit ups
Time – 9:02
WOD
Chelsea – modified VCF points
5 Pull-ups. 10 Push-ups. 15 Squats. Each min on the min for 30 min.
Score- 73
8.04.2009
WOD
AMRAP – 20 minutes
3 points for:
- 150 jump rope singles
- 400m run
- 400m row
1 point for:
- 5 KB burpee high-pulls – 1 pood
- 15 24” box jumps
- 25 un-anchored sit ups
Score: 8 points
8.01.2009
WOD (with partner)
21-15-9
Partner A
- 20# medicine ball cleans and wall balls
- push ups
- lunging ball slams 25#
Partner B
- burpee box jumps
- pull ups
- double unders
400m run as a team
each person does A + B for 3 rounds
Time – 41:46
7.29.2009
WU
8 rounds
- TABATA situps 1 min + 20 seconds rest – score of 10
WOD
Jackie Gone Bad
3 rounds
- 3 minute row for meters – 2,284m
- 1 minute thrusters 45# – 53 reps
- 1 minute pull ups – 53 reps
- 1 minute rest
7.20.2009
WOD
30 – 20 – 10 – team of 3
- row for calories
- ball slam 25#
- pull ups
- 24” box jumps
(no time recorded)
7.18.2009
WOD
21 – 15 – 9
- 400m / burpees
- deadlift 155#
- 200m / squats
- 24” box jumps
- 100m / push ups
- pullups
(no time recorded)
7.16.2009
WU
- 100 Ball Slams 25# – 6:13
WOD
6 rounds
- 500m
- AMRAP Cindy
- Rest
Time – 21:16
7.09.2009
WOD
Modified FGB
- 65# push press
- 1.5 pood KB
- 20# wall ball
Score – 241
7.07.2009
WOD
4 rounds
- 5 high pulls (115#)
- 10 KB thrusters (alternate 1 pood/1.5 pood 5x each)
- 10 clapping push-ups
Time -12:06

- 7 DL (85#)
- 7 hang power cleans
- 7 front squat… See More
- chest to overheadscore: 5 1/4 rounds

- Jump rope – 100 singles un-broken

- 1000m row (relaxed at 4:28)

- 3 sets of 5 jumping pull-ups and 10 wall-balls (20#)

- Main site wod – 2-2-2-2-2-2-2-2-2-2 press
my weight after warm ups – 95-105-115-115-115-115-115-115-115-115

- 10 GHD sit ups (to parallel)

- 10 GHD back extensions