"Cindy", AirDyne

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

Rounds: 20 + 5 pull ups + 1 push up

Note(s): My PR is 23 rounds but with poor form. Today I made sure that every rep was perfect ie. Head not chin above bar on pull ups. Chest to deck on push ups. Hamstrings to calves on squats. I am not discouraged at all.

Rest 3 minutes then:
4 intervals of 30/30 Airdyne

Snatch, Back Squat, Push-Press, Burpee, Box Jump

Snatch heavy single:
155#

6x3 heavy back squat:
1) 185
2) 205
3) 215
4) 225
5) 235
6) 255

21-15-9 reps for time of:
115lb. Push Press
Burpee
Box Jump, 24"

Time: 9:47

Deadlift, Clean + Ring dip Ladder

Warm up with light deadlifts and snatch grip deadlifts
Deadlift
1x3 @ 70% 1rm
2x2 @ 80% 1rm
1x3 @ 90% 1rm

10-1 ladder for time of:
135lb. Squat Clean
Ring Dips

Time: 12:25

Rest

Deadlift, Push-Jerk, Run

Company of Heroes = Fun game

5 Rounds for time of:
135lb. Deadlift, 10 reps
135lb. Push Jerk, 6 reps
Run 250 meters

Time: 14:56

Note(s): Dead tired. I am going to take the rest of the day really easy and take tomorrow off. My legs are still sore from the hike.

Split Jerk, Clean, Muscle Up

I love rings

Find 1RM Split Jerk:
215#

Workout:
Max reps in 10 minutes of:
Ground to shoulder @ 185#
Muscle Up

Note(s): Switch as needed, minimum of 10 repititions per exercise

Score: 45

Mt. Baldy

Summit celebration w/ burpees

Workout:
Climb Mt. Baldy and descend without dying.

roughly about 4 1/2 hours

Rest

Rest Day Nutrition

Breakfast: 1 egg, 3 egg whites, chopped bell pepper and onion, 1 banana, tablespoon of almond butter.

Lunch: 1 chicken breast, broccoli, paleo ice cream for dessert.

Dinner: Ground beef stew w/ chopped carrots, onion, bell pepper, mushrooms, and celery.

Snack: Leftovers from dinner.

Deadlift, "Diane"

Deadlift
3x3 @ 60% 250#
2x2 @ 70% 295#
1x2 @ 80% 335#
3x1 @ 90% 375#

"Diane"
21-15-9 reps for time of:
225lb. Deadlift
Handstand Push-ups

Time: 11:49

Today's Nutrition

Breakfast: 1 egg, 3 egg whites, chopped bell pepper and onion, 1 peach, handful of almonds, cup of coffee

Post WOD Drink: Emergen-C pack w/ 5 grams of creatine

Post WOD meal: 2 sweet potatoes, 2 3oz. chicken breasts, 1 smoked apple chicken sausage

Lunch: 1 bag of trader joe's grilled zuccini, and eggplant w/ 2 chicken sausage links, handful of almonds

Snack: left overs from lunch

Dinner: 13 pan fried shrimp, 1/2 bag of broccoli w/marinara sauce, handful of almonds

Back Squat, Ball Slam, KB Swing, Box Jump

I never want to do that WOD

Find 1rm Back Squat:
275#

Note(s): I have only back squatted once this year. My 1rm shows that... I am definately going to hit these hard coming up.

Complete as many rounds as possible in 20 minutes of:
5 Ball Slams @ 50#
10 KB Swing @ 70# (russian swing)
15 Box Jump @ 30"

Rounds: 8 + 5 ball slam + 10 KB Swing + 10 box jumps

Note(s): It was 90 degrees in the gym today... I was drained.


Today's Nutrition

Breakfast: 4oz. Salmon, Large bowl of broccoli and spinach, 1 peach, 2 handfuls of almonds

Lunch: 4oz. Baked Chicken, Cooked spinach - bell peppers - onions, 1 handful of almonds

Pre WOD Snack: 4oz. Baked chicken, Paleo Ice cream

Post WOD meal: 2 chicken sausage links, 2 sweet potatoes

Dinner: 4oz. Baked Chicken, 1 grapefruit, 1 handful of almonds

Snatch, Muscle-ups, Power Clean, Wall Ball, Run

Find 1rm Snatch:
155# (PR)

Note(s): I used about 7 singles to get to 155, once I loaded 165 and pulled I could feel my body alread giving out. Good heavy day though

30 Muscle-ups for time:
6:05

Note(s): I have been really hammering myself on making sure the rings are turned out at the bottom with no feet touching the ground. I also made sure every rep was locked out before descending. One of my workouts was video taped which involved muscle ups and I found I was not locking out.

WOD #2
6 Rounds for time of:
10 Power clean 95#
10 Wall Ball @ 20#
Short run w/20# ball

Time: 13:55

Daily Nutrition:
Day #8 of 87 days of Paleo

Breakfast: 1 egg, 3 egg whites
chopped bell pepper and onion
3/4 cup of spinach
1/2 peach
2 tablespoons of almond butter

Post WOD Meal: 2 chicken sausage links
2 sweet potatos

Lunch: 2 small chicken breasts chopped
2 cups of cooked broccoli
1/2 cup of spinach
1/2 cup of marina sauce

Dinner: 5oz. of Wild Salmon
2 cups of cooked broccoli
1 apple
2 handfulls of almonds (raw)

Post WOD #2 Meal: 2 chicken sausages
1 banana

Before bedtime snack: 3oz. of Wild Salmon

Note(s): I am going to start logging all my nutrition on here as well to track my progress more efficiently.

Pull-up, Thruster, Ring Dip, Burpees

Gotta love the rings...

Shoulder Press 6x1
1) 105
2) 115
3) 125
4) 135
5) 145 (fail)
6) 145 (PR)

5 Rounds for time of:
7 Pull-ups
7 Thrusters @ 95#
7 Ring Dips
7 Burpees

Time 6:50

Note(s): It was great to finally meet you Scott! Great job today. If you find a good WOD you want to go head to head let me know!

"Dirty Thirty"

For time:
30 Box Jumps, 24"
30 Jumping Pull-ups
30 KB Swing 53#
30 Walking Lunge Steps
30 KTE
30 Push Press 45lb. Barbell
30 Supermans
30 Wall Ball
30 Burpees
30 Double Unders

Time: 11:45

Hang Power Clean, Power Clean, Pull-ups

Hang Power Clean 7 heavy singles:
1) 185
2) 195
3) 205
4) 215 fail
5) 215 fail
6) 215 fail
7) 205

Note(s): It was really hard to go up in small incriments. I need to get some 2.5 plates...

5 Rounds for time of:
3 Power Clean @ 185#
10 Pull-ups

Time: 7:02

CF Games Wall Ball Snatch WOD

Skills:
Burgener Warm-up
Snatch 95# working on speed and technique

3 Rounds for time of:
30 Wall Ball Shots @ 20#
30 Hang Squat Snatch @ 75#

Time: 26:56

Note(s): Miserable...

CF Games WOD 7, Run, Ring Push-ups

This looks like fun

Complete as many rounds in 8 minutes of:
4 HSPU on Paralettes
8 KB Swing @ 2 pood
12 GHD Sit-ups

Note(s): I did AMRAP in 20min with regular HSPU.

Rounds: 9 + 1 HSPU

Rest 4 hours then:
4 Rounds for time of:
400m Run
50 Ring Push-ups

Time: 19:39

CrossFit Games Final WOD

Fittest Man and Woman on the Planet

For Time:
15 barbells cleans (155 lb.)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups
30 push presses (40)
30 double-unders
15 thrusters (135)
30 pull-ups
30 burpees
Overhead walking lunges (45)

Time: 42:47

Ball Slam, Sandbag Run, Wall Ball Shot

It was awesome watching the affiliate cup competition today! Tomorrow the individual competition begins! I got a chance to see some CF Monsters walking around the site.

Team Workout
3 Rounds for max reps:
P1) Ball Slam @ 25#
P2) Sandbag Hill Run up and down @ 70#
P3) Wall Ball @ 20# (8ft. target)

Note(s): P1 ball slams for max reps while P2 runs up and down the sand dune. Once P2 returns you rotate. Go for max reps while not running. Runner runs fast to limit the scores of the other athletes.

Score: 121

Deadlift, Hang Power Clean, Front Squat, Push Jerk

Let the Games begin!

5 Rounds for time of:
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk

135# barbell

Time: 25:30 (PR)

Note(s): I am sitting in my hotel room waiting in Marina, CA just miles away from the CF Games site. The Games begin tomorrow!

Badger Variation, SDHP, Burpee, Box Jump, Run

The Updated Version of "YBF"

Variation of "Badger"
3 Rounds for time of:
30 Squat Cleans @ 95#
30 Pull-ups
Run 400m w/ 70# Sandbag

Time: 36:32

Rest 4 hours

For time:
21 SDHP @ 75#
21 Burpees
21 Box Jumps @ 24"
Run 200m
15 SDHP @ 75#
15 Burpees
15 Box Jumps @ 24"
Run 200m
9 SDHP @ 75#
9 Burpees
9 Box Jumps @ 24"
Run 200m

Time: 6:49

Note(s): Leaving for the CrossFit Games on Thursday!!!!

Step up, Row, Deadlift, Ball Slam, Row

3x12 Step up on 20" box
1) 95
2) 105
3) 115

6 Rowing Intervals of:
100 meters 30 sec. rest

18-12-6 for time of:
Deadlift @ 225#
Ball Slam @ 30#

6 Rowing Intervals of:
100 meters 30 sec. rest

OHS, Hang Power Snatch, Burpee Box Jump

Blood, Sweat, and Tears

Work up to 1rm Overhead Squat:
#

185 in the slideshow, 195 1rm

5 Rounds for time of:
6 Hang Power Snatch @ 105#
6 Burpee Box Jumps @ 20"

Time: 6:23

Run, Ring Push-up, Pull-up, Wall Ball

CrossFit Brea from Matt Banwart on Vimeo.

For time:
200m Run w/ 20# Ball Overhead
20 Ring Push-ups
20 Pull-ups
20 Wall Ball Shots, 20#
200m Run w/ Ball
15 Ring Push-ups
15 Pull-ups
15 Wall Ball Shots, 20#
200m Run w/ Ball
10 Ring Push-ups
10 Pull-ups
10 Wall Ball, 20#

Time: 12:36

Painstorm July

3 rounds of:

In 5 minutes run 400m once, then in the remaining time, take 135lb from the ground to overhead as many times as possible.

Rest 1 minute.

In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible.

Rest 1 minute.

Score is total reps. Runs don't count so get it done fast y'all.

Score: 98 reps