"Angie"

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups100 Squats

I'm still slacking on my posting. I am still going, just not posting (here)

Last night I got a new PR on Angie

25:27

My last time was 42:19

I can now look forward to beating my new PR for next time.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

I had to scale the weight back on the thrusters to 75 lbs.

22:46

I hate thrusters

"I have been surfing so I haven't been doing the WOD's. Surfing for four or five hours is enought for the day for me. I still am going to hit this typhoon swell when I get off work though. I'll have to see how I hold out."

Still Doing It

I'm still doing the WOD's just slacking on posting here. I have been using beyondthewhiteboard.com to track my progression. I highly reccomend it. I'm going to have to start positng

I have been doing the WOD's lately just keep forgetting to post them.

6 rounds for time of:
Run 400 meters
25 Burpees

This one I definitely underestimated.

24:47

I did this one on a football field.

"Elizabeth"

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

Scaled to 115 after the first 10 rx'd cleans

15:30

WOD

Overhead Squat 3-3-3-3-3 reps

95
95
105
105
115

plus clean/split jerk 135×15

"Nate"

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

got in 10 rounds plus the muscle-ups and HSPU.

WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 rounds

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

11 rounds plus pull/push

Taking four rest days killed me.

my WOD

Three rounds not timed:
Dead lifts 205×10

Power cleans 135×10

Kettlebell swings 75×10

PP WOD

Push Press 1-1-1-1-1-1-1 reps.

135
135
155
155
175
hurt my wrist
135
135

WOD

Five rounds for time of:
7 Muscle-ups
21 Burpees

16:55

Fw:WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed

19 minutes

WOD

"Linda"
10-9-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight 270

Bench press: body weight175

Clean: 3/4 body weight 135

25:38

"Fight Gone Bad!"

"Fight Gone Bad!"

Three rounds of:

Thrusters 45lbs
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees

82
60
52

194

JT

"J.T."

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

14:47

started to fail on the HSPU

WOD's

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
6 ful rounds 12 pull-ups each round plus one 400

AND

Back Squat 1-1-1-1-1-1-1 reps

185*185*205*205*205*225*225

DT

Five rounds for time of:

135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps

30:48

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

37:58

WOD

Hang power clean 1-1-1-1-1-1-1 reps

135
155
175
185(f)
185(f)
165
165

I got mad that I faied so

135 × 10

"Nancy"

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

22:14

I weighed in at 181

OFF TIME

My body told me to take a couple of days off. The HUH? WOD really got to me. I can't wait to start back up tomorrow. I wonder what the WOD will be.

WOD

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

8 rounds + Muscle-ups

Huh? WOD

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

That shit made me feel like a beginner again.

46:49

Overhead WOD

Shoulder press 1-1-1-1-1 reps
135/135/145/145/155(f)

Push press 3-3-3-3-3 r
eps
155/155/165×2/155/160×2

Push Jerk 5-5-5-5-5 reps
135/135/135/ L shoulder started feeling goofey

"Badger" WOD

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

36:21 and hangin

The first round was as rx'd

Second two i scaled the squat cleans to 15

SPRINT BENCH WOD

AMRAP 30 MIN:
Basketball court sprint × 2

Bodyweight BP max reps

7 rounds

fist two at 185×8×5
next five at 135×10

EVA

5 rounds for time:
800 meter run
2pood kettlebell swing 30 times
30 pullups

50:10

CFT

After a day of rest was my CFT:

"CrossFit Total"

Back squat, 1 rep 245
Shoulder Press, 1 rep 155
Deadlift, 1 rep 385

the WTF WOD

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

PP=65×1 45×1
DL=115

33:50

WOD

"Nicole"
Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

5 rounds
10
20
20
17
15

WOD

Complete as many rounds as possible 20 minutes of:

MFWU x 4 (2 to many)

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I think I did to long of a warm up. I was pretty wore out and could only get 4 rounds in. It was a fun WOD though.

WOD

FRONT SQUATS 3-3-3-3-3

135
155
155
185
185 ×2(went to low and dropped it)
185

WOD

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

18:58

I went to dinner with Yuuki last night. Still hanging pretty hard. I was only able to give it about 40%

pull-up WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Living right up the street for the past three years and I missed this little hidden gem until last week. I found a pull-up station at the local Junior High. Didn't quite get the rx'd in but I did 10 sets of 15, from as many strict to completing with kipping. Here I thought I was going to take the day off too. Good thing I didn't.

Forgotten WOD

Posting a little late here.

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

I got three plus the 5 HSPU.

WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

21:25
:-(

WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

MY WARM UP

65
65
65
85
85
85
105
105
115(f)
115

5K

25:14

WOD

3 rounds for time of:
50 Squats
7 Muscle-ups (progressions)
135 pound Hang power cleans, 10 reps

18:00:05

the sqats were killing my time

WOD - 14JUN09

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

17:25

JULIUS 13:45

BS WOD

Back Squat 1-1-1-1-1-1-1 reps

1- 135
2- 185
3- 205
4- 215
5- 225
6- 235 PR
7- 245(not a fail, but not low enough)

Cindy

Yesterday was a REST day but today I took on Cindy.

13 rounds

Five rounds for time of:

75 pound Thrusters
21 reps 21 Double-unders

I need to practice more on my double unders. I had to sub with tuck-jumps.

22:36

Lynne

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

1- 9/19
2- 7/17
3- 5/18
4- 5/15
5- 5/15

Deadlift WOD

Deadlift 1-1-1-1-1-1-1 reps

1- 315

2- 345

3- 365

4- 375 (f)

5- 375 (f)

6- 365

7- 370 (f)

WOD

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

31:56

OHS

Overhead Squat 5-5-5-5-5 reps.

-95
-115×2 95×3
-95
-95
-105

I tried to go up but my shoulders weren't having it. OHS always feels a little awkward to me.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

28:06

sharing the pullup bar with my bloke.

A Day of Rest

Today I rested. I had an opportunity to train Justin and Rob. I taught them the Air Squat. I think I did pretty good too. I will try to go through all nine movements to see how it goes. I took them through a little WOD as well. I had the do three rounds of the following:

200 meter run
25 ft lunges
5 burpees

They both said that was one of the roughest 10 minutes of their lives.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

27:07

Muscle up WOD

30 Muscle-ups for time

I did muscle-up progression. 30 muscle-ups with my toes on the ground, then 30 pull-ups and 40 ring-dips. I wasn't really measuring time but I did the 30 muscle-up progression movements in under around 15 min.

Thrusters

Thrusters 1-1-1-1-1-1-1

1 135
2 155
3 175 (F)
4 155
5 165
6 170
7 175 (F)

Barbara

Today is a rest day but I forgot to enter yesterdays ino.

This time I did it rx'ed

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

1: 7:20

2: 8:55

3: 7:28

4: 8:12

5: 13:50 ( I was bullshitting this time)

=46:45

5K

Well, my time really sucked.

39:22

CFT

Back squat, 1 rep 225lbs
Shoulder Press, 1 rep 140lbs
Deadlift, 1 rep 365lbs

= 730 lbs

RSET DAY

Today I rested.

CF Football WOD + RUNS

10 rounds for time of:
240 meter run
3 Deadlifts 275 lbs
6 Ring Dips
9 Knees to Elbows

33:06

TWINS WOD

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

36:09

fist two rounds I finished in 9 something. WTF happened? I also scaled to 95 lbs :-(

WOD

I rested up good yesterday. So good that I drank like a fish and definitely felt it today. My time shows too.

Four rounds for time of:
Run 400 meters
50 Squats

21:14

WOD

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

36:14

Dirty Thirty WOD

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

I didn't think I'd finish so I didn't keep track of my time. I finished the whole thing in pretty good timing though.

DIANE

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

13:51

WOD of PAIN

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

I forgot my stopwatch so I couldn't time it. We knocked it out pretty fast though. I also subbed half of the GHD sit ups with with ab mat sit ups.

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 rounds.

rx'ed

Didn't even go up compared to the last time I did it. WTF! I think I may have did jumping pull-ups first time.

PC WOD

Power Clean

1-1-1-1-1-1-1

135
155
165 (f)
165
165
165
175

A Day of Rest

Well I thought I might take it easy today. It seem I just can't stay put though. Julius and I went to the track and did our own little WOD that went a little something like this:

2 rounds
800 M
10 ring dips
15 ab mat situps
10 jumps on 3' table
10 pushups

We also did some muscle up training. Julius knocked out about 15. I just tried to do them. Summer is coming up and I need to get my summer body back.

SQUAT WOD

Back Squat 5-5-5-5-5 reps

still weak but i went up.

135

155

165

175

185

all × 5

Julius, Jahsh and I

WOD

Four rounds, each for time of:
800 meter run

This time I did it on the outside track. I think I dig the track more then the treadmill.

3:19

3:37

3:28

3:32

GRACE

Forgot to update yesterday:

"Grace" 135 pound Clean and Jerk, 30 reps for time:

I did half at rx'ed weight and the other half at 115 lbs in 7:24.

WOD

Push Jerk 1-1-1-1-1-1-1 reps

all 7 were 135 lbs. I need to get the technique down more before I can put up more weight.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Well, I only did five rounds. 45 pound pull-ups were getting to me, plus I need to save some energy for surfing tomorrow.

FS WOD

Front squat 3-3-3-3-3 reps

135

135

155

155

155

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

I was only able to get three out.

31:16

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps:
252

"Elizabeth"

"Elizabeth"

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

12:16

Shoulder Press WOD

Shoulder Press 1-1-1-1-1-1-1 reps

95/115/120/125/135/140(f)/140

PR: 140

SDHP WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

38:34

I almost quit after three rounds. I kept getting distracted by some dudes doing really painful looking deadlifts and a couple other things.

Paddling WOD

Paddled for 2.28 miles and surfed for about 2 hours.

Yesterday WOD today REST

Yesterday was Micaehl:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Today:
REST

WOD

Today I had to make up the Dead Lift WOD as well as do the filthy fifty.

Deadlift 1-1-1-1-1-1-1 reps:

225lbs- 225lbs- 295lbs- 345lbs- 370lbs- 375lbs-380 lbs (Fail)

Filthy Fifty:

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

42:17

SQUAT WOD

Back Squat 3-3-3-3-3 reps

135 × 3
145 × 3
165 × 3
175 × 3
190 × 3

ANGIE

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

42:19

WOD

Skipped the main page today, which was 100 inverted burpees, and did 100 regular burpees.

10:15

Danny

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

I was feeling kind of sick today and was only able to complete two rounds. I rested while I waited for my other two partners to finish thier rounds. I decided I was feeling a little better during the wait and knocked out the following:

Deadlift 135 x 20 / 205x25

HELEN

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups Post time

as rx'd

16:17

MY WOD

I didn't wake up in time to make it to the gym, so I did this instead at Ikego:

3 rounds:

400 meter run
25 ab mat sit-ups
10 ring dips
20 burpees

18:21

CFT WOD

This time I made it to 700 lbs

BS: 205
SP: 135
DL: 360

I still need to do some work on the press and back squat.

5K

28:16

WOD

SP 1-1-1-1-1 115
PP 3-3-3-3-3 135
PJ 5-5-5-5-5 155

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

21:23

Nancy

25:40

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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

78
54
53

185 reps

No ball so we did barbell thrusters and the rower was in another room so we had to sub the row for burpees. Still very much an ass kicker.

Just Rest

Today I'm letting my wounds heal. 24 rounds of rest as rx'd

WOD

10 rounds for time of:

10 Pull-ups10 Ring dips

Due to being on a time limit I was only able to complete seven rounds. I tore my hands up pretty good doing the pullups. It looks like it's time for me to use some tape.

800 M WOD

Four rounds, each for time of:
800 meter run

CFWU x 2

3:54
3:52
3:40
3:44

Treadmill is killing my time.

FRONT SQUAT WOD

Front squat 3-3-3-3-3 reps

Result: 135lbs, 135lbs, 145lbs, 145lbs, and 155lbs | Rx'd

REST

REST DAY

"Karen"

For time:
150 Wallball shots, 20 pound ball

No med ball so I had to use the alternative.

150 Barbell Thrusters

20 mins 43 secs

Lynne WOD

5 rounds of body weight bench press and pullups.

Result:
185 lbs

8/15
8/17
6/14
5/12
6/12

Rx'd

DL Run WOD

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Not Rx'd

185 lbs

21:34

Drinking a lot the night before definitely got the better of me.

Pull-up WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

1. rx'd
2. 25 lb
3. 25 lb
4. 25 lb
5. 25 lb
6. 25 lb
7. 25 lb

Two others and I were sharing the bar we and ran out of time. My hands are pretty beat up. Time to download the hand care article from the journal.

Tome could not be measured due to the sharing of equipment.

Split Jerk WOD

Split Jerk 1-1-1-1-1-1-1 reps

95lbs, 105lbs, 115lbs, 125lbs, 135lbs, 145lbs, and 165lbs(Fail)

Murph

I have been waiting for this one to pop up again.
"MURPH"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats

1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

1:11:04

WOD JT

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

31:24

My rings came in the mail just in time for the WOD. My time could use some work though. Maybe I won't BS for time as well next time.

CRAPPY WOD

(THE REAL DEAL)Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Suckin today. Scaled to pack. No access to a rope so I tried the towel pull-ups and they just weren't happening so my workout went a little something like this.

5 rounds:

115 pound Hang squat clean, 5 reps
15 pull-ups

32:14

Yeah I know, pretty weak right? Maybe when I find a place to open a box over here I'll have high ceilings so I can hang a rope. If so, it's on.

BS WOD

Back Squat 3-3-3-3-3 reps

Definitely need to work on back squats. For my height and weight I should be able to put up a lot more than I am.

135lbs, 135lbs, 155lbs, 175lbs, and 195lbs | Rx'd

A Day of Rest

I'll be doing 24 rounds of REST as rx'd

WOD

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

Five pull-ups
Five dips×3
15 Sit-ups

15 rounds + pull-ups+dips+2 sit-ups

CFT WOD

Yesterday was a nice DAY OF REST today we have the CFT
CrossFit Total. The CFT is you 1RM on the following lifts:

Back Squat
Shoulder Press
Dead Lift

Last time on 1/25 I did the following:

BS 225
SP 135 (could have gone up more)
DL 275

CFT= 635

Toay is:

My CFT was very disappointing. I have done more of on SP/BS. WTF happened to me today. PR'd though on DL.

SP: 135 (WTF)
BS: 185 (WTF)
DL: 345 PR =-)

Today CFT= 665

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

According to beyondthewhiteboard.com I got:

6.933 rounds

as rx'd

I was three lunges short of round seven.

WOD 5K run

Run 5 K

A balmy 6 degrees C. The hill of death really killed my time. I figured CF is constant variation of different possibilities, so I'd try it this way. Next time I'll try starting and finishing on flatter ground for another variation.

31:10

"Jackie"

"JACKIE

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

as rx'd

12:18:25

WOD

Back from a day of rest and this is what we were greeted to:

Clean and Jerk 1-1-1-1-1-1-1

Result: 145lbs, 145lbs, 150lbs, 155lbs, 155lbs, 165lbs (failed), and 160lbs

Barbara

Scaled to Pack:

So if I add the 15 min of rest this is what I got:

Result: Total 43 mins 45 secs | 1 (3 mins 47 secs), 2 (5 mins 17 secs), 3 (6 mins 42 secs), 4 (6 mins 38 secs), 5 (5 mins 21 secs) |

Not Rx'd

WOD

Deadlift
1 rep max for seven rounds:
1-1-1-1-1-1-1

CFWU (CrossFit Warm Up)

295
315
325
325
335
335
345 (fail)

HELEN

Three rounds for time:

Run 400 meters
40 lbs Kettlebell X 21 swings
12 Pull-ups

12:22

scaled to a 40 lbs kettlebell. Plus the treadmill takes time to get up to speed.

REST

24 rounds of REST

WOD

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

27:18:33

I had to go back and forth between upstairs and downstairs to use the GHD.

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups Post time

25:06

I shared the only pull up station with my bro.

WOD

Yesterday was a rest day. I got about nine hours of sleep. Today we had:

Push Jerk 1-1-1-1-1-1-1 reps

135
135
145
145
165 Fail
145
145

I felt like I had bad form on the heavier weight. I did several practice tries after with 95 lbs. I'm a Level 1 but still need to get some good coaching on technique. If I only had a box! I guess I'll just have to open one.

WOD

SCALED TO 95lbs

For time:
Row 500 meters
95 pound Push press, 21 reps
Row 500 meters
95 pound Push press, 18 reps
Row 500 meters
95 pound Push press, 15 reps
Row 500 meters
95 pound Push press, 12 reps

22:31:10

WOD

Front squat 3-3-3-3-3 reps

115*135*135*135*145

I could have done more again. I gotta quit shorting myself on these power days.

WOD

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

Mine went a little more like this:

Rd 1
30 lbs Kettlebell snatch * 21 right arm
21 L pull ups
30 lbs kettlebell snath * 21 left arm
21 L pukk ups

Rd 2
25 lbs Kettlebell snatch * 21 right arm
21 L pull ups
25 lbs kettlebell snath * 21 left arm
21 L pull ups

Rd 3
30 lbs kettlebell snatch * 10 right arm
30 lbs kettlebell snatch * 10 left arm

NO PULL UPS for rd 3 :-(
way to beat up

took me over an hour

WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

SCALED:

105 bar dips*Run 400*35 push-ups*Ru 400*35 HSPU* Run 400

28:12

I need rings

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed:

8 + 4

The globo I go to does not have room to kip. I need to hurry up and get my own box open over here.

WOD

Squat clean 1-1-1-1-1-1-1 reps

Could have done a lot more:

1-135
2-135
3-135
4-135
5-135
6-145
7-145

Still trying to get the form down.

cert photo

Julius and I with our certs.

3 rounds for time of:Row 500 meters21 BurpeesRun 400 meters


The C2 displays were busted at the hotel so I did my normal 500 in 2 min of just rowing.

19:03:27

Level 1 Cert

A real treat it was. All I have to say is a Level 1 Cert is a must. Unless you are in a good box, you will never come to the realization of that almost all the movements you have been doing were wrong. I now feel like I can train the world. I will use my wife as the first student. She has said that she will do everything that I train her on, no questions asked.

More on the cert. The cert is awesome. All the trainers are awesome. Freddy C, Jimi Letchford, Chris Spealler (Speal), Mike and Lisa Ray. The host box (CrossFit Asia) is bad@ss as well. Jaime has his sh!t together.

THANKS to all the trainers that came out. THANKS to Jaime for being a kick@ss host. I will take the knowledge I have gained and pass it on to all that will hear me out.

a better pic

I edited the pic of Freddy and I

WOD

WOD at the cert.

today was FRAN.

I scaled and didn't finish (we had 10 min) I was 9 pullups short.

Here is Freddy Camacho and I at the after dinner party.

REST DAY

A day of REST. Today I will be heading out to Okinawa to get my Level 1 Cert. This will put me one step closer to becoming a CrossFit Trainer/Coach. If all works out, this is going to be the first step in getting a box opened up over here.

WOD

Supposed to be:

45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

I had to scaled to this:

45 Tuck Jumps
45 Squat Cleans @ 95#
135 Bar dips (took the most time to complete)
45 Tuck jumps

36:00

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads

205-255-255-275-275-285-305

Could have gone up more. There is always next time.

WOD

CINDY

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups10 Push-ups15 Squats

as Rx'd

14 rounds + pull-ups/push-ups/7 squats

WOD

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

3 rounds
+ Row
+ SDHP
+ 3 pull-ups

WOD

Shoulder press 1-1-1-1-1 reps 115×3 135×2
Push press 3-3-3-3-3 reps 115×4 135×1
Push Jerk 5-5-5-5-5 reps 115×4 125×1

as RX'd

WOD

SCALED:

Pack

Five rounds for time of:
Kettlebell swings, 15 reps 45lbs
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

26:45:26

WOD

Back Squat 5-5-5-5-5 reps

135
135
145
165
165

Plus:

Dead lifts
135x5
185x5
205X5

SDHP
95X5
115x5
115x5

WOD

Not Scaled to much:

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

No rings so we did the 120 - 120.

About 100 pull-ups were jumping though.

28:40

The equipment was shared between three people.

WOD

"KELLY"

scaled

Three rounds shared box and (subbed wall balls with)45lbs bar thrusters, plus 400 meter run.

30:15:28

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

5 rounds

17-12-12-10-7

total 58

WOD

"Elizabeth"

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

Scaled version
95x21
95x15
115x9

No rings. Dip station.
42
30
18

Sharing equipment between three people so time can't be measured.

WOD

Thruster 1-1-1-1-1-1-1 reps

95
115
135
145 fail
135
145
145
145

I wasn't to sure of my form until my last set though.

WOD

Four rounds for time of:
30 Glute-ham sit-ups

20 Back extensions

12:38

PLUS:

SDLHP 115×10
HPC 135×10
OHS 135×3
DL 205×5

WOD SCALED

"Barbara" Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
4:30
5:37
6:12
8:35
9:15

REST

Three on One off.

WOD

Another ass kicker:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

22:00 min

+500m row cool down :-)

I liked this one. I don't think my glutes and hammies are going to like it tomorrow though. Just remember that "The pain is just the weakness leaving your body".

WOD

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
6 L Pull-ups
5 Handstand push-ups
5 L Pull-ups
3 Handstand push-ups
6 L Pull-ups
1 Handstand push-up
7 L Pull-ups

Forgot to time it. I also need to go lower on the Handstand push-ups.

WOD

Mr. Joshua

Scaled down version

400 meter run ×5
15 GHD situps ×5
135×15 deadlifts ×5

35:15

REST

Another day of rest.

WOD

Hang power clean 1-1-1-1-1-1-1 reps

95
115
135
145
165
165
165

WOD

Supposed to be 10K.

I Only got in 8K :-( 1:05:00. Not to bad for not running in about three years. I'm really digging CrossFit. I have lost 9 lbs since the first.

WOD

Scaled Down Version courtesy of Brand X

10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups
20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
10 Pull-ups

35 min with Julius

A Day of Rest

Today's WOD calls for a "Rest Day"

The WOD

I was told by a friend about CrossFit around the beginning of December. I LIKE IT. I decided it was time I start a journal to track my progress. Today is my first post in doing so. The WOD (workout of the day) called for the following:

Overhead squat 3-3-3-3-3 reps

Here is what I did:

OHS - Over Head Squats

95x3
85x3
85x3
85x3
95x4 (1 I didn't go low enough)

OHS, first time, I love them. I need to do more to get more weight on. Feeling kinda low on the cardio so I did this as well:

2 rounds
500 Meter row
20 push-ups
15 burpees

I should have went for three.

To find out more about CrossFit, and how it can change your life, click the linked word above.