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