WOD 12/26/10

WOD:

Track workout!

4 Rounds

440M Run
30 Air Squats
10 Hurdle Jumps
10 Half Burpees

*Great workout and fun to have everyone out the day after Christmas.

WOD 12/23/10

WOD:

2k Row

7.05

After this week, I had no power in my legs, even the first 500 m felt awful. This was a battle from the very beginning, but a good workout today.

WOD 12/20/10

WOD:

"Nutts"

10 HSPU
15 Deadlifts (250lbs)
25 Box Jumps (24")
50 Pull Ups
100 Wall Ball (10ft/20lbs)
200 Double Unders
400M Run w/ 45lb Plate

18.48

WOD 12/21/10

WOD:

15 AMRAP

8 Front Squats (115#)
20 Box Jumps (24")

11 Rounds + 8 Squats

WOD 12/17/10

WOD:

3 Rounds

1 Snatch (185#)
2 Over Head Squats (185)
3 Lunges Each Leg (70lb)
4 Box Jumps (32")
5 Strict Pull Ups
6 Toes to Bar
7 Push Ups
8 Half Burpees

*9.__

I di da spin class yesterday with a friend in Denver as my "rest" day. Turns out, it buried me. Looking forward to a couple days off.

WOD 12/15/10

WOD:

12 Power Cleans
21 Deadlifts
9 Power Cleans
15 Deadlifts
6 Power Cleans
9 Deeadlifts

*All with 185#

*6.44

WOD 12/14/10

Strength:

Heavy Back Squats

WOD:

3 Rounds of:
10 Back Squats (225)
30 GHD Sit Ups

*9.37

WOD 12/13/10

WOD:

"Whitten"

5 Rounds

22 KB Swings (2 pood)
22 Box Jumps (24")
400M Row
22 Burpees
22 Wall Ball

28:58

One hell of a WOD

WOD 12/9/10

WOD:

Karen:
150 Wall Ball

*7.04

WOD 12/11/10

WOD:

Lynne:
5 Rounds- Max Reps
Bench Press (body weight)
Pull Ups

Bench Press: 17, 11, 9, 8, 7 = 52
Pull Ups: 50, 31, 35, 30, 30 = 176

WOD 12/10/10

WOD:

Filthy Fifty

*23.19

Ran solo today. Wall ball crushed me after Karen yesterday

WOD 12/7/10

Strength:

10x2 Deadlifts
*1 min rest

385-395-395-395-395-395-395-395-400-400

WOD 12/6/10

Strength:

One Rep Max OHS
245-255-265(f)-275(f)
*275 felt good, but I lost it 6 inches from the top and couldn't get back into it after that.

I was pretty spent but did Isabel + 500M row afterwards to work out the frustration

12/5/10

WOD:

15 Min AMRAP

25 Sit Ups
20 Squats
15 KB Swings (53#)

*8 rds + 48reps

WOD 12/3/10

WOD:

50 Power Cleans (135#)
50 Burpees

*Break them up ny way you like

*7:01

WOD 12/1/10

Strength-

Back Squat
295x5-315x2-335(f)-295x3-315x1

Push Jerk
Worked up to 1 rep of 255.

*very frustrating day back squatting, but felt good about the push jerks.

WOD 11/30/10

WOD:

"Thompson"

10 Rounds
1 Rope Climb (15ft)
29 Back Squats (95#)
10 Meter Farmer's Carry (135#)

*35.18

Turns out this WOD was an ass-kicker

WOD 11/29/10

WOD

"Jackie"

1000m Row
50 Thrusters (45#)
30 Pull ups

7:00 mins

1st Wod after 1 wk off

WOD 11/22/10

WOD:

3 Rounds
20 Back Squats (135#)
15 Deadlifts (135#)
10 Push Jerks (135#)
- Then -
30 Muscle Ups


*Great end to a rough cycle. Looking forward to a few days of rest over Thanksgiving.

WOD 11/21/10

WOD:

5-4-3-2-1

Snatch (185#)
Back Squat (295#)
Bench Press (225#)

* The snatch was the cause of some frustration. Probably did about twice the needed number of reps.

WOD 11/20/10

WOD:

1 Minute Amrap of:

Back Squats (95#) 3rds, 30 sec rest btwn rounds
Power Snatches (95#)
Deadlifts (95#)

This is a variation of a wod we did a long time ago. Results to be posted later.

WOD 11/17/10

Strength:

Push Jerk- FAILED

WOD:

1000M Row
21-15-9
SDHP (95#)
Box Jumps (24")

8.02

*Rough Day

WOD 11/16/10

WOD:

AMRAP 15 Minutes

1 KB Snatch Each Hand (70#)
1 Goblet Squat (70#)
1 Push Up

Each round, you go up by 1 rep

*10 Rounds plus 4 Reps

WOD 11/15/10

WOD:

3 Rounds
20 Wall Ball (20#)
20 Slam Ball (20#, 20#, 30#)
8 Power Snatches (135#)

8.45

WOD 11/11/10

WOD:

7 Minute Time Cap
1000M Row
As Many Clean and Jerks as Possible (135#)

19 Reps

I was destroyed from the preceding 3 days. Coasted through this more than anything.

WOD 11/10/10

Strength:

Back Squat

305x5
315x3
335x1

WOD 11/9/10

WOD:

3 Rounds
20 Push Ups
12 Front Squats (155#)
20 Pull Ups
12 Push Jerks (155#)
40 Double Unders

*17.45
Turns out that sucked!

WOD 11/8/10

WOD:

AMRAP in 18 Minutes:
6 KB C & J (53# in Each Hand)
25 Ab Mat Sit Ups
8 OHS (135#)

6 2/3 Rounds

WOD 11/6/10

Strength:

Front Squat
235x5
235x5
255x3
255x3
275x1

Row 1K for Time:
*3.12

WOD 11/4/10

WOD:

3 Rounds

2 Rope Climbs
20 Wall Ball (14ft target)
10 Push Press (95lbs)
20 Slam Ball

10:29

*So the idea of this work out was to have a wod to help get everything loose and push through at about 90% since we were so sore from earlier in the week... turns out this proved to be an ass kicker.

WOD 11/3/10

Strength Progression:

Back Squat-

295x5, 295x5, 305x3, 305x2, 315x1

WOD 11/2/10

WOD:

"Barbara"

29.00 (PR)

I'll come back and do the math on individual round scores, but I was pretty pleased with that.

Ok, the individual breakout was:
Rd 1- 2.41, Rd 2- 2.55, Rd 3- 3.35, Rd 4- 4.03, Rd 5- 3.46

WOD 11/1/10

Couple Days behind in my posts here.

Monday's WOD:

50 Power Cleans for weight and time
- I used 205# and it took 11:18

I was really feeling slow due to some hamstring issues, but I still like the work out. It will be one for a ton of improvement soon.

WOD 10/27/10

WOD:

AMRAP 20 Mins

10 Squat Snatches (95#)
10 Ring Dips
10 Knees to Elbows

6 Rds plus 10 Squat Snatches

WOD 10/26/10

WOD:

21-15-9
225# Deadlift
135# OHS

8.24

Hit this WOD solo today, and it qwas MUCH harder than I expected

WOD 10/25/10

Warm up:
These have changed dramatically recently to focus on some glaring weaknesses. We are all taking turns programming the warm up. Hit 13 MU's and 9 HSPU today.

Strength:
Push Jerk (from the floor)
2x5 @ 185
2x3 @ 200
1x1 @ 215

WOD 10/24/10 Mexico

Strength:
Front Squat:
2x5 @ 205#
2x3 @ 225#
1x1 @ 245#

WOD: Row 2k for time
*7.24

It was fun to find a gym with a rower in Mexico, but it worked out. Back to the real world now.

WOD 10/20/10

WOD:

Today was the first day of our next strength program.

Back Squat- 250x5 (1), 265x3 (3), 275x1 (2)

Felt like my hamstring was detached and not firing at all

WOD 10/19/10

WOD:

15 Min AMRAP

5 Squat Snatches (135#)
15 Push Ups
15 KB Swings (53#)

*We lost track of rounds. 6-ish

WOD 10/18/10

WOD:

1/2 Forrest

10 L Pull Ups
15 Toes to Bar
20 Burpees
400M Row

*14.4_

This full workout would have been brutal!

WOD 10/16/10

WOD:

Crossfit Total

*Worked up to my starting weights and didn't feel good enough to get past that.
325+165+405

So, in frustration I did Grace:

*2.50 (pr)

You can always find a bright spot in your workouts if you look long enough.

WOD 10/15/10

WOD:

3 Rounds

15 Hang Power Cleans
15 Burpees

*4.50

WOD 10/13/10

WOD:

50 Wall Ball (20#)
10 Muscle Ups
40 Wall Ball
8 Muscle Ups
30 Wall Ball
6 Muscle Ups
20 Wall Ball
4 Muscle Ups
10 Wall Ball
2 Muscle Ups

*12:59

I am SORE as sh*t today. It's definitely been a good 3 days.

Functional Fitness

Crossfit gives us the ability to do things many people wouldn't dream of. Get out and do some of those things! These are from the Garden of the Gods in Colorado Springs after the USAW Weighlifting meet.

WOD 10/12/10

WOD:

21-18-15-12-9-6-3

SDHP (75#)
Push Jerk (75#)

*7:08 (PR)

Last performed on 8/29/10 with a time of 8:15- This is the first time I have repeated a WOD in a long time. So, when you think you aren't making progress, go back and check yourself against old workouts.

WOD 10/11/10

WOD:

So we have decided to follow the main site for a while and just let someone else do our programming for a bit. What a day to start that crap...

"Tabata This"

Row (Calories)
- 1 Min Rest -
Squats
- 1 Min Rest -
Pull Ups
- 1 Min Rest -
Push Ups
- 1 Min Rest -
Sit Ups

*Score is the lowest number of reps for each exercise
Row 8
Squats 16
Pull Ups 10
Push Ups 8
Sit Ups 12

Total - 54

We're Back!

So after a substantial break in activity as I prepped for the Crossfit USAW Weighlifting Open in Colorado Springs, I am now back on the wagon. Over the course of the next couple months, I am going to spend some time on my weaknesses and mobility. I am looking forward to it. For my first post back, I am recording my scores from the competition this past weekend:

Snatch:
Attempt 1 - 205 - Good Lift
Attempt 2 - 210 - Missed
Attempt 3 - 210 - Good Lift

Clean and Jerk:
Attempt 1 - 245 - Good Lift
Attempt 2 - 255 - Good Lift
Attempt 3 - 265 - Missed

WOD: AMRAP

6 Squat Cleans (125#)
12 Pull Ups
24 Double Unders

Score - 6 Rounds

WOD 9/21/10

Strength:

Back Squat- Supposed to do 5x3
Failed at 335 and couldn't get back in it. Having some hamstring issues that are really bothering me.

Push Jerks- Another struggle as the joints were not feeling very good. I ended up calling it quits early to try and let things recover.

Definitely not the day I wanted to have less than 2 weeks out from the competition.

WOD 9/20/10

WOD:

100 Burpee Box Jumps for Time (30" Box)

14:04

So much for a rest day. It was a fun wod though, worked out with the evening class.

WOD 9/19/10

Stretch and Recover

WOD:

21-15-9
Squat Cleans (165#)
Push Jerks (135#)
GHD Sit Ups

*NFT, push through to stretch muscles and work on technique

WOD 9/17/10

Strength Work:

Power Cleans
*reached 275 easy and then crumbled under 295 and 285.
*275 is my current PR

WOD 9/16/10

Mountain Bike Ride

WOD 9/15/10

WOD:

1000M Row
15 Deadlifts (185#)
15 Squat Snatches (115#)
750M Row
10 Deadlifts
10 Squat Snatches
500M Row
5 Deadlifts
5 Squat Snatches

*17:41

WOD 9/14/10

Strength:

Reach 1RM Front Squat
*295 (PR)

Clean and Jerk Practice - Struggled on the jerk at 255
Snatch Practice - 215 felt great, 225 wouldn't happen

WOD 9/13/10

Strength:

Deadlift:
Work up to 1 RM
*435

*Note: hamstring was not feeling well, 435 came up relatively easy, but decided to bag it at this point for fear of tweaking something. Excited about how easy this came up though.

WOD:

- Amanda -

9-7-5

Muscle Ups
Squat Snatch (135#)

6:35*

*Note: I did not put the muscle up rings 2 inches about my hands like in the games, and that would have made a big difference. Also, I should have linked the snatches, but I was being very conservative. I feel like I have only 1 gear right now and it's about 3rd gear.

WOD 9/10/10

From Friday...

WOD:

400M Row
75 Pull Ups
400M Row
75 Box Jumps
400M Row
75 Walking Lunges

Time: 19 something I think- have to check.

WOD 9/8/10

Strength
4x5 Back Squat
295-305-315-325(pr)

WOD:
5 Rounds
40 Double Unders
15 Thrusters (95#)
30 KB Snatches (53#)

*20.21

This was a brutal workout.

WOD 9/6/10

WOD:

AMRAP 15 Minutes

9 Pull Ups (44#)
6 HSPU
9 Front Squats (165#)

3 Rounds + 6 HSPU

*Time to start working HSPU again.

WOD 9/5/10

WOD:

6 Rounds
6 Squat Cleans (135#)
200M Run

*10:48

WOD 9/4/10

Strength Work:

OHS - Struggled for a few sets of 215# (4,2,2)

Snatch Balance at 135#

Snatch Practice working up to 185#

WOD 9/3/10

WOD:

4 Rounds
100Ft Walking Lunge
15 KB Clean and Jerks (53#)
20 Burpees

19.51 (I think)

WOD 9/2/10

Strength Day:

Power Cleans:
3x5 @ 235lbs

Squat Cleans
3x2 up to 265lbs

Push Jerk
Singles up to 265(f)

WOD 8/31/10

Strength:

Front Squat
5x5 @ 235lbs (ummm, heavy)

WOD:

3 Rounds
30 Sit-Ups
30 Box Jumps (24")
30 KB Swings (53#)

*8.24

WOD 8/30/10

Strength:
5x5 Bench Press (225)

WOD:

Colorado Open WOD 1
3 Minutes max back squat (225#)

3 Minutes Max Pull Ups (Ears and Chin over bar)

30 Back Squats
72 Pull Ups

*102

WOD 8/29/10

Strength:

5x5 Deadlift @ 365

WOD:

21-18-15-12-9-6-3
SDHP (75#)
Push Jerk (75#)

*8.15

WOD 8/27/10

Strength:

5x5 Back Squat @ 285

WOD:

Test 3
Tabata Squats (lowest score)

Followed by max muscle ups in 4 minutes (begin within 10 seconds of final squat)

Score - 20 squats x 25 Muscle Ups = 500

WOD 8/24/10

WOD:

3 Rounds

6 Squat snatches (115#)
12 Burpees

*3:46

WOD 8/23/10

Strength:

5x5 Power Cleans (225#)

WOD:

5 Rounds
12 Shoulder Press-strict (95#)
15 Back Squats (95#)
18 Deadlifts (95#)

*12.02

Shoulder work!!!

WOD 8/21/10

WOD:

4 Rounds
12 C-2-B Pull Ups
20 Box Jumps (24")
5 Clean and Jerks (205#)
100ft Walking KB Swings (55#)

*19.18

WOD 8/20/10

Strength:

5x5 Front Squat @ 225 (75% + 20lbs)

WOD:

3 Rounds

400M Row
7 Muscle Ups
12 SDHP (115#)

*Not sure of the time

WOD 8/18/10

Strength:

5x5 Deadlift - 350lbs

Smaller jump next week.

WOD 8/17/10

Strength:

5x5 Back Squat @ 275lbs

WOD:

1-2-3-4-5-4-3-2-1

Front Squat (155#) *Power Clean to Front Squat

In Between each round, complete:
5 Pull Ups
5 Burpees

*7.57

My body is sore!!!!

WOD 8/16/10

WOD:

AMRAP 20 Minutes

20 KB Swings (53#)
5 Squat Snatch + OHS
20 Sit-ups

*7 Rounds + 17 Swings

WOD 8/15/10

Strength:

5x5 Bench Press @ 215#

WOD:

AMRAP in 15 Minutes
7 Back Squats (185#)
10 One Arm Overhead Lunges (45# Right Arm)
7 Burpees to a target 1ft overhead
10 One Arm Overhead Lunges (45# Left Arm)

*5 Rounds

WOD 8/12/10

Strength:

5x5 Overhead Squats @ 205#

This got heavy.

WOD:

10 Rounds of:
10 Thrusters (95lbs)
10 Ring Push Ups

*17.22

WOD 8/11/10

Strength:

5x5 Power Clean @ 215#

- Then -

WOD:

25ft Hand Stand Walk

5 Rounds
5 Strict Pull Ups
10 Clapping Push Ups
15 Med Ball Squats (20#)

25ft Hand Stand Walk

*9.14

WOD 8/10/10

Strength:

5x5 Front Squat (215)

WOD:

3 Rounds
10 Dead lifts (225lbs)
200M Row
*12 One Arm OHS (24lbs each arm)

I had to modify this WOD because I can't do OHS with one arm very well. I didn't end up getting my time, but it was somewhere around 15 minutes. Turns out I need practice...

WOD 7/4/10

Strength:

5x5 Deadlift @ 335
*need to make a 15-20lb jump next time

WOD: 30 Muscle Ups for time
*5:56

Nowhere near a PR, but not too bad for weighing almost 200lbs right now. Ahhh Milk.

WOD 8/3/10

WOD:

20 Push Jerks (185lbs)
-Then-
6 Rounds of
5 Power Cleans (185)
5 Burpee Barbell Jumps

*12.13

WOD 8/2/10

Strength

5x5 Back Squat @ 75% of 1RM
5-5-5-5-8 @ 265lbs

- Then -

3 Rounds
50 Double Unders
25 Wall Ball "2 for 1"

*9.21

WOD 7/31/10

Stength:

5x5 Bench Press @ 75% of 1RM

*200lbs
*Last Set was of 8

-Then-

WOD:

30 Deadlifts (195)
30 Power Cleans (145)
30 Overhead Squats (95)

*7:28

WOD 7/30/10

Strength:

5x5 Overhead Squat at 75% 1RM

190x5

-then-

2 atttempts at bodyweight OHS by 15 reps (195lbs)

Attempt 1 - 8 reps
Attempt 2 - 8 reps

Bodyweight x 15 reps is a long time goal, and I feel like I could have had it today if I hadn't just done a bunch of OHS reps. Next time.

7/29/10 REST DAY

WOD 7/28/10

Strength:

5x5 Power Clean @ 75% 1RM
*205# (1RM 275)

WOD:

10 Rounds of Cindy

*8:17

WOD 7/27/10

WOD:

10-9-8-7-6-5-4-3-2-1

Snatch (115#)
200M Run

15:44

WOD 7/26/10

Strength:

5x5 Front Squat @ 75% 1RM
- 205lbs (275 1RM)

WOD:

USA Weightlifting/Crossfit WOD:

AMRAP 10 Minutes

6 Squat Cleans (125lbs)
12 Pull Ups (Chin to Bar)
24 Double Unders

*5 Rounds + 4 Squat Cleans

WOD 7/25/10

Strength:

5x5 Deadlift @ 325
75% of 1RM

WOD:

3 Rounds
250M Row
10 Deadlifts (225lbs)
10 Box Jumps

6:40

WOD 7/23/10

"Jackie"

1000m Row
50 Thrusters (45lbs)
30 Pull ups

6:44

48th Place!

Well, the Crossfit Games are over, and the Fittest People have been crowned. What an amazing experience being out there with all of those athletes, it was great to see some old friends and watch some new ones compete.

All in all, I think the team did an amazing job to get where we did, and I am really excited to see where we all are a year from now. In the meantime, it is time for a few days of rest, and some light work outs to let the batteries re-charge, it has been a stressful couple of months.

Cheers to the team and everyone that supported getting us out there!

7/15/10 Made it to LA!

We finally checked into the 2010 Crossfit World Games in LA. We couldn't get into the stadium to see anything, but the anticipation was tangible. We've already seen some great friends and can't wait to get a chance to go head to head with all of them.

More updates and pics to come, but for now it's time to prep dinner (I should be on Top Chef).

We report to the Games at 7am tomorrow morning for setup and we have to be ready to work out at 9am. 3...2...1...

7/3 - 7/8 De-Load Week

I will be backing down my training over these days to incorporate body weight light WODS, lots of stretching, and hopefully a massage. I am trying to give my body/mind an opportunity to recover and get charged back up for what is ahead.

As hard as it is to back off training right now, I think it is best FOR ME. I think at this stage in the game, everyone has to listen to their own bodies and determine what will be best for them heading into competition week. I intent to gradually pick up training hard again through the weekend and into the first part of next week. Wednesday and Thursday will be good rest days, but leading up to that will be some good hard work outs.

WOD 7/1/10

WOD:

The .com

10 Rounds
10 Pull Ups
10 Ring Dips
10 Sit Ups (anchored)
10 Squats

12.09

Pretty disappointed with this time, but felt like I was moving well throughout it. Definitely need sit-up work.

WOD 6/29/10

WOD:

3 Rounds
400M Row
15 Hang Squat Snatches (95#)
15 Wall Ball (20#/10ft)

12.21

Good work out to cap off a rough couple days on the legs!

WOD 6/28/10

WOD:

25 OHS (115#)
100 Push Ups
100 Squats
25 OHS (115#)

*Break up the squats and push-ups as necessary

Time - 8.41

Time to do more PU work!

WOD 6/26/10 FRCF Affiliate Practice

WODS:

9:00am

10 Rounds of:
5 KB Swings (2pd)
10 Wall Ball (20#/10ft)
150 M Run

13.28

12:00pm - Team WOD (2 guys, 2 girls)

Complete
8, 4x500M rows (2 per person)
50 Muscle Ups
50 HSPU
50 Squat Cleans (185/115)

Time: Unknown

I was limited to rowing and muscle ups

WOD 6/25/10

WOD:

"The .com"
5 Rounds

40 Double Unders
30 Box Jumps (24")
20 KB Swings (1.5pd)

12:07

This is a "rhabdo of the legs" inducing wod.

WOD 6/22/10

WOD:

Modified Nancy
5 Rounds
400M Row
15 Overhead Squats (115#)

17.54

- THEN -

Snatch Practice

WOD 6/21/10

WOD:

21-15-9
Slam Ball (30#)
Pull Ups

- 5 Min Break -

21-15-9
Wall Ball (30#)
SDHP (95#)

2.13 - 5.31

- Then -

5x1 Shoulder Press / 3x3 Push Press at 1 Rep Max Shoulder Press
*160lb

Crossfit Balboa

WOD:

50 Burpees
100 Lunges
50 Pull-ups

- Then -

Squat Cleans
Warm Up to 3 Working Sets
Working Sets - 100kg(2) - 105kg(2) - 110kg(1, failed on 2)

WOD 6/17/10

WOD:

3 Rds
500M Row
5 Back Squats (275lbs)
10 KB Push Presses Ea Arm (53lb)
30 Air Squats
*2 Min Rest btwn rounds

WOD 6/16/10

WOD:

21-18-15
KB Swings
Box Jumps

In Between the rounds complete 2 rds of:
5 Power Cleans
7 Back Squats
9 Deadlifts
*all at 155lbs

WOD 6/14/10

WOD:

100 Pull up buy in

-Then-

AMRAP 20 minutes (whatever is remaining after your pull-ups)
6 Hang Power Cleans (135#)
20 Push-Ups

*7 rounds plus 12 Push Ups

- Heavy Lifting -

Deadlift 365(3)-385(3)-405(1)-425(1)-315(3)

WOD 6/11/10

WOD:

Row 5k

- Then -

5x3 Power Clean

19:18
185 - 205 - 225 - 235 - 245(2)

WOD 6/10/10

WOD:

AMRAP in 20 Minutes

5 Hang Power Snatches (95lbs)
5 OHS (95lbs)
150M Row

*12 Rounds plus 3 Snatches

Special Thanks to Ms Vair (Kendra's mom) for sponsoring out Affiliate Team and covering our registration cost to the 2010 Crossfit Games in Los Angeles.

WOD 6/9/10

WOD:

5 Rounds of:
4 Muscle Ups
6 Push Jerks (115#)
8 Lunges (each Leg)

*5:51

This is FRCF Wod for today, except cut in half. It is supposed to be 10 rounds with pull ups and lighter jerks. However, based on Skip's recommendation, I did about half the work as his normal athletes in an attempt to let my body recover a little more. Still a good work out and a fun one that you could push straight through.

- Then -

5x3 Front Squat

185 - 225 - 275(2) - 275(3 with help) - 275 (3 with help)

FRCF Camp - Day 4 PM - Wrap Up

3:30pm WOD:

10-9-8-7-6-5-4-3-2-1
70lb KB Swings
24" Box Jumps
45lb Slam Ball

*8.28
This took what was left of my hands and destroyed them.

Technically this was the end of camp, but Skip was able to work with me on some Over-head skills, so I ended up doing some split jerks after dinner.

All in all, this was a great camp that was absolutely worth the time and money. It reminded me of high school and college training camps. I am however, looking forward to taking today off.

FRCF Camp - Day 4 AM

9:00am WOD

North Pad WOD from the 2009 Games

> Max Weight 3 rep OHS
> Max Pull-ups in 3 attempts
> 20 min cap

OHS - 235pr (245x2 = 2 rep pr)
Pull-ups - 43, 30, 21 = 94
*Torn hands limited me big time
Total = 329

10:00am WOD
Max Wt Clean and Jerk
*my hands were too destryed to do this, so I did high rep back squats at 225#

- LUNCH -

FRCF Camp - Day Three

Feeling surprisingly good for day 3, and credit that to the incredible food we are eating immediately after the work outs.

9:00am WOD

Team WOD - 4 people per team
> Max reps power clean at 185#
> Max reps muscle ups
> 15 Minutes to work

Only one bar and one set of rings could be used at a time.
Score - 320 (we had the best team in the gym, that was cool)

10:00am WOD

Max Weight Back Squat
*345 (hit 355 which would have been a PR, but my spotter helped me before he should have)
Then we did some 3x1 and 3x3 work at 80% to 90%

- LUNCH BREAK -

3:30pm WOD

5 Rounds
5 Fronts Squats (205# off the ground)
10 KB Snatches each arm (53#)
15 Double Unders

*not sure of my time here yet. This workout is the first one we have done that absolutely buried me from beginning to end. I simply could not get excited about it and never had the energy to get moving.

4:30pm WOD

Rowing Clinic #2
1500M Row x 3
*Score is the average time of the 3 rounds

*5.26 - 5.27 - 5.24
This is a benchmark rowing workout for most collegiate rowing programs. It hurt.


- DINNER! -
I'm a little bit sad, but also relieved that there is only 1 more day to camp. This has been an incredible experience and one that I can't wait to share with our gym!

FRCF Camp - Day Two

Wow, after Day 1 I didn't know how I was going to handle Day 2, but here is how it went.

9:00 am WOD:

Isabel
30 Snatches for time (135#)

3.32 - This sounds like a good time until I tell you there were multiple people under 1.30. Still happy with it though.

10:00 am Team WOD

We grouped up into team of 4, two stronger people with two smaller people. Some how I got grouped with strong people...

>`25 Air squats
> 2 man team flips a 450# tire 100m
> 25 Box jumps on the tire
> Push a sled loaded with 360# 40m (me)
> 25 Push ups
> drag a sled back loaded with 180# (not me)
> 25 Box jumops on the tire
> 2 man team flips the tire back 100m
> 25 Air squats

Time- 7:53

11:00 am WOD

Max weight clean

Weight - 270#

- LUNCH BREAK -

3:30pm WOD

Half and Half Fran
11-8-5
Thrusters (95#)
Pull-Ups
-3 min rest-
21-15-9
Thrusters (45#)
Pull-ups

*4.33 (top time of the day, that was cool)

4:30pm WOD

Gymnastics practice - HUGE relief

FRCF Camp - Day One

Friday was Day 1 of the FRCF Summer Camp- here's how it went down.

9:00am WOD 1

*Work up to a heavy power clean
- then -
4 Rounds of:
5 Power Cleans (205#)
10 Squat Jumps holding a 45# Slam Ball
Time - 4.18

9:45am WOD 2

550M Run
4 rounds of 8 Tire Flips (450# Tire)

This was a team WOD- no real time recorded

10:30am WOD 3

Work up to your max snatch
- then -
3x1 at 85%
*I failed on my max snatch attempts, but used 192# for my 3x1

LUNCH BREAK!!!!

3:00pm WOD 4

Rowing Instruction (Lots of it)
- Then -
6 Rounds of 2 minutes rowing for max meters (2 min rest btwn rounds)
Score is your average for the 6 rounds
*608

4:30pm WOD 5

5 Rounds
10 Slam Ball (30#)
150M Run

*4.33

Yeah, that was just day 1...

WOD 6/2/10

WOD

7 Rounds of:
7 Deadlifts (225#)
7 Push Jerks (165#)
7 Chest to Bar Pull Ups

Time - Unknown.

Followed by:

5 x 3 Power Clean (225# used for all 5 sets)

I have hit the preverbial wall. It started with chickening out of doing HSPU which were prescribed. Instead I did Push Jerks.

Time to rest and recover.

WOD 6/1/10

WOD:

4 Rounds:
15 Slam Ball (30#)
10 Front Squats (165#)
20 Push Ups

10:49

It's been a long time since I have just about quit a work out, but I cam close today.

Crossfit Las Vegas

Great WOD from Crossfit Las Vegas:

Tabata Fran:
Thrusters (95#)
Pull-Ups (Chin to bar)

*Your total rep count is your score

Total Reps- 170

WOD 5/27/10

WOD:

5 x 3 Back Squat

I worked up to a 1 rep of 335 and then hit all 5 sets of 3 at the same weight.

Weight Used - 305lbs

WOD 5/26/10

WOD:

5 Rounds of:

6 Clean and Jerks (165#)
30 Double Unders
10 Burpees

Time: 18:01

This is a workout that I simply moved through at a decent pace rather than actually attacked for time. I focused on a number of different push-jerk/thruster-jerk techniques to see which I could do more easily at this weight while maintaining some sort of speed.

Coaching Tip: Fast butterfly pull-ups may result in 3-4 chipped teeth and a swollen chin. Athletes beware, you have been warned.

WOD 5/25/10

WOD:

4 Rounds- each for time:
250M Row
20 Box Jumps
10 Push Jerks (155)
12 Goblet Squats (70)
*Rest 2 minutes between each round

WOD 5/23/10

Sunday's Workout(s)

The intent of Sunday was to do some strength training followed by a long mtn bike ride to enjoy being outside as well as work what would equate to a longer met-con.

"Not" The Total - Max Weight of
Clean
Overhead Squat
Bench Press

The intent was to find my max and then do a 5 x 3 of each of those at 80-85%. Turns out it took entirely too long to find my max of each of those and had to quit before I got the additional work in.

Clean - 255, 275(f), 285(f) - I tried to go up because 275 was a previous pr and I felt like I could have hit that if I tried again.

Overhead Squat - 255, 265(f) - Tied a long standing PR. I can't seem to break through on this one.

Bench Press - 255 - I stopped here because I didn't want to risk going higher without someone there that could reverse curl 265 in case I got in trouble.

Moutain Bike Ride - 2.5 hours of significant up-hill without much food in my system. It was a great ride, but it kicked my ass.

REST DAY MONDAY!

WOD 5/22/10 Affiliate Work Out

WOD:

In a Fight Gone Bad format, complete the following lifts for 3 Rounds.

Thruster (95#/65#)
SDHP (95#/65#)
Push Jerk (95#/65#)
Double Unders
Back Squat (135#/95#)

Score: 338

Great work out for everyone this morning. I think the team is coming along nicely and getting stronger every day. Take care of your bodies over the next week, that is going to be critical to us all staying healthy as we are working this hard.

WOD 5/21/10

WOD:

21-15-9

Deadlift (275#)
Slam Ball (30#)

Time: 4.11

Weight got heavy, quickly.


Coaching Tip: Be ready for a Fight tomorrow.

FRCF Summer Training Camp

So I took the leap and will be spending the money to attend FRCF's Summer Training Camp. Essentially what it amounts to is 4 days of workouts with good food, good programming, and good instruction. It is definitely an expensive venture, but if anyone else would like to do this with me, there are a couple spots left. It runs from Friday through Monday and includes lunch and dinner every day. I will be communitng back and forth as that is cheaper than staying in a hotel, so I could offer a ride to whoever needs it.

I think this will be a good "all-in" 4 days prior to the World Games, with enough time for recovery afterwards.

WOD 5/19/10

WOD:

50 Wall Ball (20#/10ft Target)
40 KB Swings (1.5pd)
30 OH Walking Lunges (45lb)
20 Shoulder Presses (65lb)
10 Chest to Bar Burpee Pull ups
20 Shoulder Press
30 OH Walking Lunges
40 KB Swings
50 Wall Ball

Time: 15:45

Shoulder Presses killed me on this- go figure.

Coaching Point: Have a plan of attack for workouts like these. Have a goal for how many breaks you are going to take and when- this leads me to a greater goal, KNOW YOUR BODY. If you know what you can accomplish, you know the places to push yourself, and you know the places to take a quick break. I won't always recommend this as there is definitely a benefit to going until failure sometimes. However, in competition and when you are trying to PR a time, it is a good idea to have a game plan in place.

Additional Work:

10 X 2 Box Squats on the minute

*245lbs

WOD 5/18/10

WOD:

4 Rounds
20 Box Jumps (24")
15 C-2-B Pull-ups
8 Hang Squat Snatch (115#)

Time: 10.38


Coaching Tip: I went into the gym at 6:30 this morning because I had conflicts in my schedule later in the day, and it reminded me that it is really good to mix up your training times. If you always come to the noon class, try the evening class or the morning class everyone once in a while- just don't get in a rut. Just like we change up weights and exercises to achieve good general fitness, you should change up your workout times. It''s even good to get a fresh perspective, so if you are always in my class, jump into one of Sam's classes, and vice versa.

WOD - May 17, 2010

Sunday WOD:
Post Engagement/Birthday Celebration De-Tox

5 Rounds
200M Med Ball Run (30#)
10 OHS (115#)
15 Burpees (Try not to puke)

Time - 16:00
Monday WOD:

AMRAP 15 Mins of:
5 Squat Cleans (155#)
8 KB Snatches Ea Arm (53#)
10 Push-Ups

Total - 6 Rounds plus 5 Squat Cleans

Today's Coaching Tip: Do not drink Patron!

Crossfit Community - Thank You!

Very few people understand the type of community Crossfit creates, and I can honestly say that until yesterday, I don't think I truly realized how close we all are either. I want to say the most sincere thank you to everyone for coming together to help me celebrate what was probably the most amazing weekend of my life. I can't tell you how many times last night and today, that Kate and I have said that we are so incredibly lucky to have such good people in our lives; people that truly care. I have always known that you all appreciated what we do in the gym, and the fun we have been able to have outside of the gym, but I have never felt more appreciated than I did on Saturday when everyone showed up for the surprise Birthday/Engagement party.

My ramblings here don't do justice to what that meant to me, and consequently me and Kate, but please know that it meant the world to us to have you all share my birthday and our engagement. Many of you know that I had asked some of Kate's close friends to join us for dinner to celebrate our engagement without realizing that she had invited my closest friends to help celebrate my birthday. What resulted was the best thing I could have possibly hoped for, which was to have ALL of our friends (many overlapping) getting together to share in the celbration that I am a year older and somehow tricked the most amazing woman I know into marrying me.

This blog has never been meant for personal feelings our messages, but I thought I would share with everyone what was truly the most thoughtful thing I have ever received, and something that I can't thank you all enough for.

Crossfit has given me a lot of things over the last 2 years (a sub 3 minute fran, a 435lb deadlift, renewed competition, etc) but something I never expected to get out of it were friends as great as you all are. Kendra, Tess, Jamie, Jenn, Colin, Brandon, and Sam, THANK YOU all so much for everything.

WOD 5/14/10

WOD-

5 Rounds

5 Deadlifts
5 Cleans
5 Push Jerks
5 Front Squats

Max Weight without breaking up the sets or pausing

Rd 1 - 135#
Rd 2 - 155#
Rd 3 - 185#
Rd 4 - 205# Failed on 2nd Jerk
Rd 5 - 205# Failed on 4th Jerk

Weakness work - Shoulders... still.

Week one is now under our belts, and we are looking forward to week 2. I think everyone made some good progress in terms of getting back into the routine this week. Team WOD tomorrow, and back at it on Monday!

May 13, 2010 - Day of the Dead

So it's not really the Day of the Dead, I just happened to do some deadlifts today.

365x3, 385x3, 405x3, 435(f), 405x1, 425(f)

Important lesson: when you make a plan, stick to it. I felt like the weight was coming off the ground easily, and I made too big of jump from 405 to 435. After that miss, I was done for the day.

Deadlifting is one of my favorites, so since it was my B-day, that's what I did.

WOD 5/12/10

Enjoy Tomorrow's Rest Day!


WOD:

AMRAP 20 Minutes

8 Squat Snatches (135#)
12 Wall Ball (30#)
400M Row

This was a slight modification of the originally planned WOD, with slightly heavier weights and a few more reps. I also opted to row instead of run so that I could save my back.

*4 Rounds plus 4 Snatches

Coaching Point: Everyone seems to be doing a great job in their warm-ups working on weaknesses, core strength, and their gymnastics skills. Keep this up, it will pay big dividends. Also, don't be afraid to modify it as you go- my list of weaknesses is constantly changing. The goal is to keep working on everything without getting too overwhelmed. If you're hesitant to do a movement, do it... twice.

WOD 5/11/10

WOD:

3 Rounds

5 Front Squats (185#)
25 Double Unders
10 Weighted Box Jumps (30lb slam ball)

3:48



135-155-185-205(1)-205(1)
Then 1x8 @ 155lbs (goal was 10 reps)

Monday, May 10th

WOD:

5 Power Clean and Jerks (155#/105#)
15 Chest to Bar Pull Ups
10 Clean and Jerks
30 Pull Ups
10 Clean and Jerks
15 Pull Ups
5 Clean and Jerks

Sam: 8.25
Russ: 8.42
Colin: 9.03
Brandon: 9.13 (135#)
Tess:
Kendra:
Jenn:

This is a great workout to find that "suck factor" on again. We've had a little time off and now we are back in gear full swing.

Today's Coaching Point: JERK the weight. DO NOT shoulder press it or push press it. I want our team capable of lots of reps, and no one is capable of lots of reps when they are not being efficient. Colin did a great job working on this today, and it's definitely something we can all use to improve on.

After the WOD (or before) find your 2 rep max back squat.

Saturday Team WOD

Well I think today's team WOD was a significant gut check on the longer chippers. It was one of those wods that took some people to a mental place that you only want to reach every once in a while. Everyone did a great job, and we have a good plan to address any in-efficiencies.

You guys may not like to hear this, but we are going to do that one again before we leave for CA. I think the results will be surprising.

Team WOD:

3 Rounds Total

100M Team Sprint (relay style)

-- Then 2 Rounds of the following --
5 Squat Clean and Jerks (155/105)
8 KB Snatched Each Arm (53/35)
10 GHD Sit Ups
15 Push Ups

Team Time - 44:17

Enjoy a good solid rest day tomorrow, and let's look forward to 3 hard days of work starting Monday.

Week 1 of 9

Work Hard REST HARDER


Ok team, here is the plan for Week 1.

Monday:

5 Squat Clean and Jerks (155/105)
15 C2B Pull Ups
10 Squat Clean and Jerk
30 C2B Pull-Ups
10 Squat Clean and Jerks
15 Pull Ups
5 Squat Clean and Jerks

5 X 2 Back Squat

Tuesday

3 rounds for time:
5 front squat (185/115)
25 double unders
10 box jumps with weight (20/18) (#20/#16)


5 X 2 Push Press

Wednesday

20 min amrap
6 Squat Snatches (#95/#65)
12 wall ball
400m run

Thursday

REST DAY - Stay Away

Friday

5 rounds for time:
200m sandbag sprint
10 OHS (#115/75)
15 burpees

5x2 Thrusters

Saturday

Team WOD to be announced.

So there you have it, that's the sneak peek into what to expect for this coming week. We have some fun ideas rolling around that we will announce as well. To give you a hint, plan on a field trip to Denver before the World Games to workout with some of the elite Colorado athletes!

NOTE: It will be important to listen to your body during these next couple of weeks. Take the rest days seriously, and attack the work days vigorously. There is NO reason to get furstrated with anything right now, but rather get excited for the upcoming improvements! See everyone Saturday at 11:00 am.

May 3 - May 8

As a team, we are using this time to rest and recover from all of the build up and excitement that surrounded Regionals. We will begin actively training again Saturday May 9th with a thoughtful and specific training program. The potential for progress over the next 9 weeks should get everyone excited.

Rest up now and take care of your body, the next 6 weeks are going to be pretty intense.

Looking forward to it!

The Start of Something Great...

This is the next step. We will be chronocling all things training, right here.