Wall Balls & Muscle Ups

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

18:something

This was a brutal WOD. Wall ball shots are my nemesis.

I did 4 rounds of 100' farmer walks with 75# dumbells after.

Velvet Dagger

400m Walking Lunges

11:05
This was a terrible idea. Whoever thought of this WOD is touched.

"BBT"

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

23:xx Rx

I knew this one was going to be a killer because of the Toes to bar and I was right. I couldn't string them together for the life of me. I finally got it on the 20 rep round, but then lost it again. It is vital to keep active shoulders and a tight core to avoid stalling out at the bottom of the swing.

Deadlifts

Deadlifts:

Warm-Up
10 @ 135#
8 @ 205#
5 @ 225#

Work
5 x 3 @ 315#

Climbing is Fun

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

15:something Rx

This was a killer WOD. The Rope Climbs smoked my arms and my final round of Ring dips was done in sets of 2 and 3. I was close to puking and the post-WOD Progenex didn't help.

"Nate"

Strength:
Shoulder Press 5 x 5 at 100 lbs.

Met-Con:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

This was my first time doing Nate. I was hoping to get 12 rounds and I almost did. I finished 11 rounds, plus 2 Muscle-ups and 4 Handstand Push-ups. I really need to work on my HSPU's.

"USAW/CrossFit Meet"

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Snatch 155#
Clean & Jerk 215#

3 rounds + 8 DU's

155 + 215 + (3 x 42) + 8 = 504

Freak'n Double Unders killed me again! I'm making it known now, to everyone, that I WILL have 50 fluid Double Unders by October 31st! Hows that for a goal?

"Snatch"

For load:

Snatch 1-1-1-1-1-1-1

95-115-125-135-140-145-155(f)

This was performed at work without the forgiveness of bumper plates. I wish I had a coach standing nearby watching and correcting my form, but I did the best I could. I should have tried 150 before my 155 attempt. I'm sure I could have gotten 155 if I took my time and worked on my form. We had 2 calls during my warm-up and work out, which interrupted my mental focus.

"Press"

For time:

400m sprint
21 Shoulder press 95# / 65#
400m sprint
21 Push press
400m sprint
21 Push jerk

13:02 95#

I performed this WOD at work. It was a lot different than doing it at CFO with the music and other athletes pushing me to go faster.

K-Star's Mobility Wod Blog is awesome!

Bye, Bye Grip

21,15,9 reps for time:

SDHP 95# / 65#
Kettlebell Snatch (each arm) 53# / 35#
3 Rope climbs

14:27 35#

This WOD delivered on its name. My grip was toasted. I was stoked to do a WOD that involved Rope Climbs. Those are 60% technique, especially when your arms are smoked.

MobilityWod: Silent P in Filet, Very Paleo

MobilityWod: Silent P in Filet, Very Paleo: "Flexible Legion, Welcome to episode 4!Today we are going to delve back into hip extension with a bit more focus on the big hip flexors that ..."

Rest Day

MobilityWod: Post a Link to MobilityWod

MobilityWod: Post a Link to MobilityWod: "If you want to show your support for MobilityWOD, you can link to us by posting this banner. Make sure to link to use and get your..."

Rest Day

It should be no surprise that my back feels great, especially since I Deadlifted 275# 75 times yesterday. I think using correct form actually rehabs my back.

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

14 Rounds + 10 Push-ups

Deadlift form was good all the way through to the end. I just kept plugging along. I wanted 15 rounds, but I'm good with what I did.

"Grace"

135 pound Clean and Jerk, 30 reps

3:41

Double Burp

4 rounds for time:

400m run
30 Double Unders
15 Burpees

16:43

I did 60 single unders instead of the 30 DUs. I knew that if I tried the DUs it would have taken me 2 hours and I would have been terribly frustrated. I will get my DUs down!

Ball Up

Five rounds for time:

25 Wall Balls
15 Pull ups

13:50

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

17:16

Today was a good WOD. I can feel my endurance on the runs getting better and my form on the OHS was pretty good. Again, Oly class on Tuesday helped big time. Honestly, I think I could have pushed myself a little harder and gotten a little faster time. I need to push myself into that "dark place".

Max Deadlift

365#

I am really bummed about this lift. My last max was 400# on 5-9-10. So, how could I have dropped 35#? I just don't understand it. Maybe its from the Cleans yesterday and OHS? I was hoping for 410# or 415#, not 365#!

Backwards Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

6:33

I felt great during this WOD. My lungs were healthy and my back was strong. Last week's Olympic class definitely helped with the Cleans. Overall, I was very happy with this WOD.

Olympic Lifting Class:
Today we worked on the Snatch Balance to Overhead Squat. The Snatch is a very technical lift and requires full body engagement. I need to work on my stance dropping into the Snatch. I have a tendency to go into a wide stance, which makes me unstable for the Overhead Squat out of the lift. It might be a mental block since I am hesitant of my back. I need to trust my strength and use good technique.

Rest Day

As fun as Gymnastics Fun Day was, it left my back a little tight. So, today I did a warm-up and then spent about 20 minutes on the mat with the roller stretching and doing some myofacial release.
At this very moment I am laying on a large bag of ice. Maybe it's time for some PT?

Gymnastics Fun Day

Yesterday was another Gymnastics Fun Day at SCEGA! We all had a great time and best of all...
Sarah got her first Muscle-Up!!!

Events:
Jump overs
Front roll/tuck jumps
hanging swings
partner squats
penguin walks (front and back)
L sit
Back tucks
Handstands

I think gymnastics work is a great addition and benefit to overall fitness.

Weighted Pull-Ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

45#-55#-65#-75#-80#-90#-100#

The only technique to this WOD was coming up with a way to strap the weight to myself. I used dumbells up to 80# and then had to use plates for 90# and 100#. I used a couple pieces of webbing and a carabiner to hang the plates around my waist. Next time I'll use just plates and skip the dumbells. They were more stable and easier to manipulate on the Pull-Up.

I drank about 16oz of chocolate milk after the Pull-Ups. I've read and heard about many crossfitters using chocolate milk as post-workout nutrition. Although it is far from Paleo, it was delicious and it went down easily. I wonder how a chocolate malt would work as PWN?

Rest Day

Today I did some active recovery which included a 1 mile run and 2 rounds of:
10 pass throughs
10 sit ups
10 push ups
10 hip extensions
10 pull ups
10 walking lunges, each leg
hip mobility drill

My body was pretty sore after "Coe", especially my shoulders and arms. I'm actually looking forward to doing that one again.

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

25 minutes, or so...

I performed this WOD from the mainsite at work with another guy. We had to alternate turns on the 95# bar and rings. I may have been able to do this WOD in under 20 minutes if I didn't have to wait for the other guy, but this was a killer WOD none the less. My arms, shoulders, and hams are definitely fatigued. I think I we should have gone a little little lighter on the thrusters in order to keep up the intensity. Maybe next time I'll try 75# or 85#.

"2010 Socal Regional Floater WOD"

For time:

20 Shoulder to Overhead anyway 185#/115#
40 Lateral burpees over parallette

5:54 (135#)

I used my brain and didn't try to do the Rx 185. 135 made me keep the intensity up and finish with a good time. The burpees sucked, but what's new there? My elbows were killing me afterward and I'm blaming it on the lack of fish oil. Tomorrow will probably be an active recovery day at work.

"Make it quick"

3 Rounds for time:

50 Double unders
20 Wall balls

13:48 - This was a tough WOD for me because my Double Unders are still ugly. On a good round I can string together 25 or so, but I'm spent afterward and can usually only string together 5-10 after that. The DU's really took the wind out of me and left me gassed for the Wall Balls. It looks like I need to work on some skills and endurance.

Cash out:

3x5 Deadlift

225, 245, 295, 325, 345 - Some good coaching helped me on my Deadlift form. Usually I would do a reverse grip on anything over 225, but I kept my grip normal to work on grip strength.

The Whole9 Nutrition Elevator Pitch

I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

I feel like I have been turning people off by how I describe my "diet". I found this on the Whole9 site and I plan on implementing it the next time someone asks, "What do you eat?"

Baseline

For time:

500m Row
40 squats
30 sit ups
20 push ups
10 pull ups

04:38

Cash Out:

10 min. to find your 10 rep max back squat.

225#

This was my first shot at the "Benchmark" WOD. I was hoping to do all movements unbroken, which I almost did. I was a bit of a wuss on the air squats and rested 3 or 4 times. I took 1 break on the push ups, but the rest was unbroken. I think this little cold I have prevented me from getting sub 4 minutes.
My goal on the back squat was 225#, so no disappointment there. I think I could have done 10 or 20# more if I had the time. The funny thing was that I dreamed about doing back squats last night...

Rest Day

A severe cramp in my left calf woke me up last night. Then, I woke up this morning feeling a little scratch in my throat. This is odd because my nutrition was right on yesterday. Today I napped for a couple of hours and took it easy. I'm going to drink a lot of water and hopefully feel better tomorrow

"Fran"
21-15-9
95# Thrusters
pull-ups

7:08

This totally sucked! I was out of breath and weak. I don't understand what happened. Maybe it was mental, maybe I am an old turd.

7.26.10

"Grace"

30 Clean and Jerks for time, 135#

4:44

6.26.10

"Elizabeth"

21-15-9
135 pound Clean
Ring dips

06:44

After looking at the Comments on CrossFit, I believe I should have done full Squat Cleans instead of Power Cleans.

5.10.10

Measurements:

Neck - 15"
Chest - 39"
Waist - 33"
L Bi - 13.5"
R Bi - 13.5"
L Wrist - 6 5/8"
R Wrist - 6 3/4"
L Thigh - 23.5"
R Thigh - 23.5"
L Calf - 14.5"
R Calf - 14.5"
Lateral Shoulders - 22"
Weight - 169 lbs

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

The stupid computer on the Concept 2 at 24 Hour Fitness was not calibrated correctly. I should have figured it out when it displayed my 500m pace at over 5 min! It took me over 20 minutes to complete the 2k on the broken rower. I calculated my "actual" row distance to be more like 5700-6k. LAME!!! My first mile was around 8 minutes, which was awesome. However, after the 6k row I was done! My calves gave up and I couldn't complete the second mile. All in all, the WOD took 32 or so minutes.

5.9.10

CrossFit Total

Back squat: 315
Shoulder Press: 155
Deadlift: 400

Total: 870

5.7.10

REST DAY!!!

5.6.10

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

4 rounds + 10 reps of Squat cleans

Felt strong!

5.5.10

"Cinco de Mayo"

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

40#, 50#, 60#, 60# (dropped weight on 3rd push press), 60#

5.4.10

"Station 9"

Three rounds for time of:
Run 400m (around El Cajon Station 9 and drill yard)
15 Overhead Squats, 95 pounds
21 Kettlebell swings, 45 pounds

13:25

I really need to work on my running

5.3.10

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

I performed normal pull-ups

08:35

4.30.10

For time:

40 Burpees
35 Sit ups
30 Dumbbell swings, 1 pood
25 Pull-ups
20 HSPU (10 progression feet on bar, 10 natural)

9:06

4.28.10

Front Squats

3-3-3-3-3

185-205-225-245-275x2-225x3

4.27.10

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

19:something

This was a terrible WOD to do today because of the WODs during the Cert. I should have realized the poor programming, but I didn't and am paying the price.

4.25.10

Team WOD at CF Level I Cert.

4 Team members, 3 exercises.

AMRAP in 20 minutes of:
#1 sprints
#2 rest
#3 Push-ups for reps
#4 Kettlebell swings reps

We lost count of our total reps, but it was a good WOD

4.24.10

"Fran"

For time:
21-15-9 reps of
95 pound thrusters
Pull-ups

5:17

(Performed at Crossfit Level I Cert.)

4.18.10

"Fran"

For time:
21-15-9 rounds of
95 pound thrusters
Pull-ups

6:24

4.20.10

Half Murph

For time:
Run 1/2 mile
50 pull-ups
100 push-ups
150 squats

22:19

4.17.10

Rest day

We did a Combat Challenge in the drill yard. I was very disappointed with my performance :(

4.15.10

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Scaled to 20 minutes, 270 pound Deadlift, and 20 inch box

11 rounds

4.14.10

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (50 pound dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 20 pound dumbell thrusters)
50 Burpees
50 Double unders

First time doing complete number of Double unders

42:12

4.10.10

Ran a 10k + Warrior Dash

4.09.10

Rest day

4.08.10

"DT"

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

12:35

This was a silly WOD. I should have scaled down the weight to keep up the intensity.

4.07.10

For time:
Row 500 meters (subbed 50 SDLHP with 45 lb)
150 Double-unders (subbed 150 jumps over PVC)
50 Burpees

09:28

4.06.10

Rest day

4.05.10

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

40# Dumbell for C&Js
35# Dumbell for P-Us

22:05

3.25.10

Rest Day

Back is Much better.

3.24.10

Rest Day

Back is still sore, but I got a massage which helped.

3.23.10

Rest Day

I did a warm up and my back was feeling good, so I tried to do the WOD at a slow pace. I ended up hurting my back again.

3.22.10

Rest Day

Back is still sore.

3.21.10

Rest Day

Back is very sore.

3.20.10

"Nasty Girls" 3 Rounds for Time:

50 Squats
7 Muscle-ups
10 Hang Power Cleans (135 pounds)

10:05

3.19.10

Rest Day

3.18.10

Rest Day

3.17.10

Half Murph

1 Mile Run
50 Pull-ups
100 Push-ups
200 Squats

Didn't start the clock and had to stop a couple times.
I couldn't breathe after the run :(

3.16.10

AMRAP in 15 minutes of:

15 back extensions
15 knees to elbows
15 OHS 65 pounds

8 rounds

3.15.10

Rest Day

3.14.10

Rest Day

3.13.10

Bench Press:

5-5-5-5-5

135-155-175-195-195

required a spot on reps 4,5 of 4th set and 3,4,5 of 5th set.

AMRAP in 20 minutes of:

Run 400m
40 wall balls with a 10 pound ball

4 rounds plus a run

Running is the "chink in my armor"

3.12.10

Three rounds for time of:

30 Double Unders
15 L Pull-ups
15 45 pound Dumbell Squat Cleans

25:05

This was one of the most difficult WODs to date. Rx called for 25 pull-ups and 20 reps of the squat cleans. I need to dial in my DU's because I think that's what killed me.

3.11.10

10 rounds for time of:

135 pound deadlift 15 reps
15 push ups

13:50

3.10.10

Rest Day

Rode bike to and from class. Aprox 4 miles each way.
18:26 there
18:35 back

3.9.10

4 rounds for reps of 1 minute work, 10 second rest with 1 minute rest after each round of:

75 pound Sumo Deadlift High Pull
45 pound kettlebell swings
20" box jump
20 pound wall balls
flutter kicks

3.8.10

"Murph"
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

42 or so minutes
*very wheezy during run

3.7.10

Rest Day

Measurements

Neck - 15"
Chest - 39"
Waist - 32.5"
L Bi - 13.5"
R Bi - 13.5"
L Wrist - 6.5"
R Wrist - 6.5"
L Thigh - 21.5"
R Thigh - 21.5"
L Calf - 14.5"
R Calf - 14.5"
Lateral Shoulders - 25"
Weight - 169 lbs

3.6.10

The Porch:
For time:
3 Muscle-ups
95 pound Back squat, 15 reps
6 Muscle-ups
95 pound Back squat, 25 reps
9 Muscle-ups
95 pound Back squat, 35 reps
9 Muscle-ups
95 pound Back squat, 25 reps
3 Muscle-ups
95 pound Back squat, 15 reps

09:16

3.5.10

For time 12-9-6 reps of:

225 pound Deadlift
95 pound Overhead Squat

6:09

I really need to work on my OHS

3.4.10

Rest Day

3.3.10

Active Recovery 2 mile run

3.2.10

Three rounds for time of:

10 Muscle Ups
50 Squats
25 GHD Sit Ups

13:35

Last set of MU's were jumping, but most of the MU's were honest

3.1.10

Rest Day

2.28.10

Mountain Biked

2.27.10

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

27:49
Last 75 Pull-ups were jumping
Last 75 Push-ups were broken from sets of 5 to sets of 2

2.26.10

Practiced Double-Unders
completed 10+ consecutive
goal is 50+ by end of March

2.25.10

Surfed 45 min in cold, moderate surf.

2.24.10

5 rounds for time of:

15 squats
10 hang cleans (95 lbs.)
5 muscle ups

09:45

2.23.10

Rest Day

2.22.10

Run 5k

Only completed 3.2k

2.21.10

Deadlifts:
5x5
205, 235, 255, 285, 300

1 minute of box jumps

2.20.10

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Thrusters (115 lbs.): 11, 5, 8, 8, 10
Pull-ups: 16, 17, 17, 15, 16