Recovery Workout

AirDyne @ an easy pace

KB Complex:
Snatch
Clean
Press
Hot Potato
Figure 8

50-40 reps of:
Ring Push-ups
Deck Squat + Ball Slam

CrossFit Games Video Qualifiers

3 WODs, 4 hours rest between workouts, I am very tired right now...

Note(s): This was the order I performed them in:
3 Rounds for time of:
10 Deadlifts, 275lbs.
50 Double Unders

10-9-8-7-6-5-4-3-2-1 reps for time of:
155lb. Power Clean
Pull-ups (Chest to Bar)
KB Swing, 1.5 pood (53lbs.)

"Jackie"
For time:
1k row
50 Thrusters, 45lb. Barbell
30 Pull-ups

I wanted to start with the heaviest weightlifting and end with "Jackie" which I would just pray I would have enough energy to finish within a worthy time. Unfortunately I did not, I felt so slow during my last workout. This was a lot of fun none the less.

Workout #1 from Matt Banwart on Vimeo.

Workout #3 from Matt Banwart on Vimeo.

Workout #2 from Matt Banwart on Vimeo.

Video Qualifiers

The "Workshop" awaits

Tomorrow is the big day. I will attempt to complete the three workouts as fast as possible and qualify for the CrossFit games. I really wished I made it to the SoCal Qualifiers, I think it would be easier if there were other people to try and compete against. Tomorrow all I have will be one person watching my reps and keeping time. This will be the ultimate test of myself to see how far I have come and see how I can push myself with no one watching. This is going to be a lot of fun.

Row, HSPU, Thruster, L Pull-ups

For time:
2 rounds of:
750m Row
20 Handstand Push-ups
2 rounds of;
115lb. Thruster, 20 reps
20 L Pull-ups

Time: 29:49

"Josh"

Memorial Day
Freedom isn't Free

For time:
21 OHS, 95lbs.
42 Pull-ups
15 OHS, 95lbs.
30 Pull-ups
9 OHS, 95lbs.
18 Pull-ups

Time: 13:08

Thrusters, Run

Ball Slam, Burpee workout @ CF Brea's Grand Opening

For time:
20 Thrusters, 95lbs.
30 Yard sprint
15 Thrusters, 95lbs.
60 Yard sprint
10 Thrusters, 95lbs.
90 Yard sprint
5 Thrusters, 95lbs.
120 Yard sprint

Time: 5:44

Clean, Rope Climb

Squat Clean
1x6 @ 50%
1x5 @ 60%
1x7 @ 90%

7 heavy singles: 205#

Rest 5 minutes then:
5 Rope climb ascents

My last Chance

Here are more details about the Last Chance Qualifier

At 0600 PDT on May 30th, three workouts will be announced. If you are interested in qualifying, you will have 24 hours exactly to complete all three workouts and report your times.

In addition to the workouts themselves, there will be movement standards established and specific guidelines for filming. Plan on having at least two people assisting you. We will require one person with a stopwatch in the frame besides you. It would probably be wise to have them enforcing proper movement standards also, as that will be an integral part of qualifying.

You will have until 0600 PDT on May 31st to upload your unedited video to YouTube and send us the link with your time. We are expecting a large number of candidates, so there will be little to no tolerance for missing deadlines or technical difficulties. Please make all necessary arrangements ahead of time.

You will need a predictable amount of standard CrossFit gear (meaning it will not be inconsistent with the gear required for many of the regionals). No GHD will be required.

Note(s): I couldn't make it to the SoCal qualifiers because of baseball so I will give this a shot.

Run, Man Maker, Row

CrossFit is a lifestyle

For time:
400m Run
20 Man makers @ 2 x 25lbs
400m Run
15 Man makers @ 2 x 25lbs
400m Run
10 Man makers @ 2 x 25lbs

Time: 16:59

Rest 10 minutes then:
30/30 6 intervals of Row for max Meters
Meters: 1040

Deadlift, Wall Ball, HSPU

The guys on the pull-up bar at CrossFit Brea. Man do they love to be there!

5 Rounds for time of:
7 Deadlifts, 275lbs.
30 Wall Ball Shots, 20lbs.
7 Handstand Push-ups

Time: 32:01

Note(s): Killer workout today, I really felt the need to do a combination of my weaknesses in one workout which is heavy deadlifts for reps, wall ball, and HSPU, and 5 rounds. I suck at workouts that are 5 rounds and involve the above. Good fun!

Whip smash, Flying Burpee, Sit-up, Run

The Biola crew @ CrossFit Brea Grand Opening

4 rounds for time of:
25 whip smash
Flying Burpee to end of rope
25 sit-ups
1 lap

Time: 14:30

Squat, Pull-up, Clean and Jerk

CrossFit Brea Grand Opening

The grand opening could not have gone any better. The energy, smiles, and suffering all came together to for a bond with people who just met. Once again proves the CrossFit community is a fantastic thing to be apart of. I am also happy to announce that I am being brought on as a regular trainer and not an intern. I am very excited for this opportunity. Thanks to Erik, Darla, and Derek for putting on a priceless event. Thank you also for giving me the opportunity to be apart of the family.

6 Rounds for time of:
30 Squats
10 Chest to bar Pull-ups
5 Power clean, to overhead anyhow, 165lbs.

Time: 16:58

KB Thruster, Burpees

CrossFit Brea Grand Opening
Tomorrow! @ 10am-1pm

5 rounds for time of:
7 KB Thrusters @ 2 x 53lbs
11 Burpees

Time: 10:43

OHS, Clean and Jerk, Ring Dip, KB Swing

Overhead Squat 5x1
1) 155
2) 160
3) 165
4) 170
5) 175 (fail)

3 rounds for time of:
10 Clean and Jerk, 135lbs.
15 Ring Dips
20 KB Swings, 53lbs.

Time: 9:28

Season Ends

Eagles' Season Ends in 9-8 Loss to Azusa Pacific

Email to a Friend | Print

5/13/2009 10:02:25 PM

Nick Rotkowitz went 3-for-4 with two runs scored and a pair of RBIs

BOX SCORE AZUSA, Calif. --- Ryan Delgado ended an epic see-saw battle with his second home run of the game, giving Azusa Pacific a walk-off 9-8 win over Biola in an elimination game at the 2009 NAIA Baseball National Championship Opening Round in Azusa on Wednesday night.

The loss knocks the Eagles out of the NAIA Tournament and ends their season at 35-24. The Cougars, the tournament's No. 4 seed, advance to face No. 2 University of British Columbia at 2:00 p.m. on Thursday.

Delgado's walk-off shot came on the third pitch of the inning and sailed over the fence in dead centerfield. It came just moments after the Eagles were able to tie the game with a run in the top of the ninth.

CrossFit Brea Grand Opening

Grand Opening:
May 16, 10-1pm
Free food and door prizes. There will be a demo workout!!!
Friends & Family welcome.

525 Mercury Lane
Unit A
Brea, Ca 92821

Office: 714-255-1241
virtustraining@live .com

Run, Clean, Pull-up, Box Jump

For time:

800m run

3 rounds of:
10 Squat Clean, 155lbs.
20 Chest to bar Pull-ups
30 Box Jumps, 30"

800m Run

Time: 28:27

Note(s): Start with 800m Run then do the 3 rounds then end with the 800m run for time. This was a killer of a workout.

HSPU, Thruster, Hang Power Clean

3 Rounds for time of:
7 Handstand Push-ups
7 Thrusters, 115lbs.
7 Hang Power Clean, 115lbs.

Time: 9:45

Note(s): I was really tired today after baseball practice. Felt really slow. But I needed to work on my weaknesses and what better way to do it!!!

LA MIRADA, Calif. --- Biola's quest for a trip to the 2009 NAIA World Series will begin in an all-too-familiar place as the Eagles head to Azusa Pacific as one of five teams at the Field Six Tournament of the 2009 NAIA Baseball National Championship Opening Round.

The Eagles (34-22), who moved into the NAIA's Top 25 at No. 20 in the final regular season poll released on Tuesday, were one of 46 teams to earn a berth in the NAIA Baseball Championship Tournament, earning one of 14 at-large spots.

The Opening Round Tournament begins on Tuesday (May 12) and runs through Friday (May 15). The winner of each of the nine opening round, double-elimination tournaments advances to the 2009 NAIA World Series in Lewiston, Idaho.

Biola drew the No. 3 seed in the Field Three Tournament and opens play against the University of British Columbia (37-11), the No. 2 seed and No. 12 team in the NAIA, at 2:15 p.m.

GSAC Champion Point Loma Nazarene (38-11) also makes the short trip up to Azusa as the No. 1 seed with host APU (33-18) earning the No. 4 seed. Rounding out the field is Purdue University-North Central of Indiana (31-22).

The format for the Opening Round Tournament is similar to that of the GSAC Tournament. On the first day, the No. 4 and No. 5 teams will face off at 11:00 a.m. followed by the No. 2 and No. 3 teams at 2:15 p.m. The winner of the first game will advance to take on the No. 1 seed at 5:30 p.m.

Ticket prices for the tournament are $25 for a tournament pass and $10 for a day pass. More information will be available from the Azusa Pacific website at http://www.apu.edu/athletics.

The is the first year the NAIA has elected to use the Opening Round format after doing away with regional qualification at the end of last year. There are nine hosts for the Opening Round Tournaments. They are Lubbock Christian (Texas), Oklahoma City, Berry (Ga.), Embry-Riddle (Fla.), Lee (Tenn.), Azusa Pacific (Calif.), William Carey (Miss.), Lindenwood (Mo.), and Sioux City (Iowa).

“These hosts were selected because they have a history of hosting quality NAIA events both at the conference and national level,” said NAIA Manager of Championship Sports Scott McClure. “This new format allows top-rated teams from the same conferences to play at different opening round tournaments and then for the best teams to advance to Lewiston. We look forward to working with the hosts in this exciting, new chapter of NAIA baseball.”

More Tabatas, Snatch, Run

Tabata intervals of:
KB Swing, 53lbs.
Barbell Row, 45lbs.
Burpee
Russian Twist, 20lb. Ball

Score:
KB: 12
BB Row: 11
Burpee: 5
Russian Twist: 12

Workout 2:
For time:
5 Snatch 135lbs.
200m Sandbag run
4 Snatch 135lbs.
200m Sandbag run
3 Snatch, 135lbs.
200m Sandbag run
2 Snatch, 135lbs.
200m Sandbag run
1 Snatch 135lbs.

Time: 9:04

Note(s): Sandbag Run w/ 70lb. Bag

"Hansen"

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Time: 50:36

"Angie" , Tire Flip, Sledge Hits

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

Time: 17:50

10 Rounds:
5 tire flips
20 Sledge Hammer Hits

"Elizabeth"

Skills:
OHS / Snatch

Workout:
21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 10:36 (PR)

Ball Slam/ hold, Sit-up, Run

30/30 Ball Slam / OH hold.
10 rounds

Rest 2 minutes then:
Tabata Sit-ups
score: 8

Rest 2 minutes then:
Team Run
P1) Run 800m
P2) Rest
2 rounds
then:
P1) Run 400m
P2) Rest
2 rounds

Deadlift, Snatch, Pull-ups

Find 1RM Deadlift
415lbs. (PR)

Skill work: OHS
Cool Down: 100 Push-ups

Rest 15 minutes then:
21-15-9 reps for time of:
95lb. Snatch (full squat)
Chest to Bar Pull-ups

Time: 17:07

OHS

Overhead Squat 5x3
1) 115
2) 120
3) 125
4) 130
5) 135

"Filthy Fifty", KB Clean and Jerk, Pull-ups

Bench Press 5x3
3RM for the Day: 195lbs.

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

Time: 26:47

Workout 2:
3 Rounds for time of:
10 Thrusters, 95lbs.
15 KTE
20 Burpees

Time: 9:55

30 Muscle-ups

30 Muscle-ups for time

Time: 5:37

Note(s): I finally had a place where I could do full ROM muscle ups on the rings. I realized how much harder it is with full ROM. New PR because I think my previous ones where jumping a bit into the muscle ups.

"DT"

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

Time: 23:00

Note(s): Epic Suck...

Box Jump, Push-Press, Pull-up

Complete as many rounds as possible in 20 minutes of:
30 Box Jumps, 24"
20 Push-Press, 115lbs.
30 Pull-ups

Rounds 3 + 30 box jumps + 7 Push-Press

Hang Power Clean, Wall Ball, Sit-up

5 rounds for time of:
7 Hang Power Clean @ 135#
14 Wall Ball shots @ 20#
21 Sit-ups

Time: 9:05

Deadlift, Thruster, Pull-up

Deadlift 5x5
1) 225
2) 275
3) 335
4) 335
5) 335

Rest 10 minutes then:
10-1 ladder for time of:
Thrusters, 95lbs.
Pull-ups

Time: 8:53

Snatch, "Grace"

Work up to heavy Snatch:
135lb. Power Snatch

Rest 5 minutes then:
"Grace"
Clean and Jerk 30 reps for time @ 135lbs.

Time: 3:53 (PR)

KB Swing, Double Unders, Squats

4 Rounds for time of:
20 KB Swing, 53#
40 Double Unders
60 Squats

Time: 12:15

"Fran"

21-15-9 reps for time:
95lb. Thrusters
Pull-ups

Time: 4:17 (PR)

Clean

10-1 Clean w/ max rest between ladders
Reps 10-5 @ 95#
Reps 4-3 @ 135#
Reps 2 @ 165
Rep 1 @ 185#

End w/ Singles:
1) 205#
2) 215#
3) 225# (fail)

"Donkey Kong" w/run

21-15-9 reps for time of:
Burpees
50m run
KB Swing, 53#
50m run
Box Jump, 20"
50m Run

Time: 10:41

Muscle-ups, Wall Ball

5 rounds for time of:
7 Muscle ups
20 Wall Ball Shots, 20lbs.

Time: 14:37

Whip Smash, KB Swing, Ring Dips, Run

5 Rounds:
30 sec. Whip Smash
15 KB Swings, 53#
10 Ring Dips
Run 1 lap, facility

Note(s): Not for time, Just went as hard as I could.

Hang Power Clean, Burpee, Row

1-10 Hang Power Clean, 95lbs.
10-1 Burpees

R1 looks like: 1 HPC, 10 Burpees
R2 looks like: 2 HPC, 9 Burpees
ect.

Time: 6:01

Rest 3 minutes then:
500m Row @ #10

Time: 1:37

Tabata

8 intervals of each 20sec work/ 10 sec rest, score by lowest reps:
KB swing, 44lbs.
SDHP, 65lbs.
Handstand Push-up
Butterfly Sit-ups

Scores:
KB: 14
SDHP: 10
HSPU: 2
Sit-ups: 11

"Karen", Thruster, Double-unders

For time:
150 Wall Ball Shots

Time: 11:36

For time:
10 Thrusters, 135lbs.
50 Double Unders
8 Thrusters, 135lbs.
40 Double Unders
6 Thrusters, 135lbs.
30 Double Unders
4 Thrusters, 135lbs.
20 Double Unders
2 Thrusters, 135lbs.
10 Double Unders

Time: 8:30

"Jones Sprint"

20-10 reps for time of:
Burpee Pull-up
Push-Press, 75lbs.

Time: 4:02

Squat Clean

Squat Clean 7 Heavy Singles
1) 200
2) 205
3) 210
4) 215
5) 220
6) 225 (fail)
7) 225 (PR)

Box Jump, KB swing, Pull-up

3 rounds for time of:
50 Box Jumps, 20"
21 KB Swings, 53#
30 Pull-ups

Time: 13:26

Deadlift, Run

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

Time: 16:50

Note(s): Depressed. GF broke up w/ me last night, this WOD helped take my mind off of it for a little while.

Run, Pull-up, Dip, KTE, Run

For time:
Run 2 laps around CF Brea
75 Pull-ups
50 Ring Dips
25 KTE
Run 2 laps

Time: 16:32

CF Brea WOD

8 Exercises w/ 10lb. Dynamax Ball
1 min. work followed by 15 sec rest
2 rounds 3 minute rest between rounds

"JT"

21-15-9 reps for time of:
HSPU
Ring Dip
Push-up

time: 13:49

HSPU full ROM until rep 11 of round 2

Hang Squat Clean, Towel Pull-ups

5 rounds for time of:
9 Hang Squat clean, 155lbs.
3 Rope Climb ascents (no feet)

Subbed RC with 21 towel pull-ups

Time: 32:01

Back Squat

Back Squat 5x3
1) 245
2) 255
3) 265
4) 275
5) 280

Then:
50 KTE

Deadlift, HSPU, L Pull-up, Lunge

Deadlift 3 heavy singles @ 405#

Rest 5 minutes then:
Complete as many rounds as possible in 20 minutes of:
5 HSPU
10 L Pull-ups
15 Walking Lunge Steps

Rounds: 9 + 5 HSPU + 5 L Pull-ups

"Jackie"

For time:
1000m Row
50 Thrusters, 45lbs.
30 Pull-ups

Time: 9:37

Clean and Jerk

Clean and Jerk 5 heavy singles:
1) 185
2) 195
3) 200 (fail)
4) 200 (fail)
5) 200 (fail)

Note(s): I am stupid for attempting this after doing barbara yesterday. My legs were tight my arms and grip were not doing well either.

"Barbara"

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

Rest precisely three minutes between each round.

R1) 3:21

R2) 3:56

R3) 3:53

R4) 3:59

R5) 4:50 (legs cramped)

Previous times:

R1) 3:38

R2) 4:19

R3) 4:08

R4) 3:51

R5) 4:03

Deadlift

Deadlift 7 heavy singles:
1) 315
2) 375
3) 405
4) 410 (fail)
5) 410 (fail)
6) 405
7) 405

then:
50-40-30-20-10 reps for time of:
Double Unders
Ring Push-ups

Time: 12:15

"Helen"

3 rounds for time of:
400m Run
21 KB Swings
12 Pull-ups

Time: 8:07 (PR)

Snatch, Row

Snatch 7 Heavy Singles:
1) 95#
2) 115#
3) 120#
4) 125#
5) 130#
6) 135#
7) 140# (failure)

Snatch PR: 135#

Rest 5 minutes then:
500m Row for time

Time: 1:34.9 (PR)

"Vomit Comet"

20x Sandbag Front Squat Push Press @ 70# bag +
15x KB Swing @ 53# +
12x Pull-up +
8x Burpee
Three rounds

Time: 23:41

Note(s): Sandbag thrusters suck!

Lunge, Pull-up, Sit-up

Walking lunge 30 steps
21 Pull-ups
21 Sit-ups
Walking lunge 30 steps
18 Pull-ups
18 Sit-ups
Walking lunge 30 steps
15 Pull-ups
15 Sit-ups
Walking lunge 30 steps
12 Pull-ups
12 Sit-ups
Walking lunge 30 steps
9 Pull-ups
9 Sit-ups
Walking Lunge 30 steps
6 Pull-ups
6 Sit-ups

Time: 13:29

Note(s): Sit-ups on GHD

Push-Jerk

Push-Jerk 7 heavy singles:
1) 185
2) 195 (fail)
3) 190
4) 195
5) 200 (fail)
6) 200
7) 205 (fail)

Row, Push-Press

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

Time: 23:04

Clean and Jerk

Clean and Jerk 3 heavy singles:
1) 195#
2) 200#
3) 205# (PR)

"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

Time: 46:08

CFT, CF.com WOD

CrossFit Total:
1rm Back squat
1rm Shoulder Press
1rm Deadlift

Scores:
Back squat: 295lbs. (PR tie)
Shoulder Press: 140lbs. (PR tie)
Deadlift: 405lbs. (PR)

Total: 840lbs.

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

Time: 19:32

Note(s): HSPU @ 90 degrees

Thruster, Pull-up

Complete as many rounds as possible in 20 minutes of:
65lb. Thruster, 10 reps
10 Pull-ups

Score: 13 + 10 Thrusters + 3 Pull-ups
Previous Score: 13

Squat Clean, Clean and Jerk

Squat Clean 7 heavy singles:
1) 200# (PR tie)
2-7) 205# (fail)

Note(s): Form was crappy, try again some other time...

Rest 5 minutes then:
30 Clean and Jerk @ 155# (full squat clean)

Time: 14:42

"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

Time: 26:38
Previous Time: 27:02

"Diane"

Skills / Warm-up:
OHS, Snatch, Pull-ups

Workout:
Three rounds, 21-15-9 reps for time of:
225lb. Deadlift
Handstand Push-ups

Time: 10:35
Previous Time: 14:02

Note(s): HSPU range of motion @ past 90 degrees. Most reps were hair touching the ground. Getting closer to Full ROM!!!

Muscle-ups, Row

30 Muscle-ups for time

Time: 4:16
Previous Time: 5:11

Then:
100 KTE (not timed)
5x20

Rest 3 Minutes then:
2 x 500m Row
1 minute rest between row

Row: 1:36.8 / 2:01.1

Double Under, Squat Clean, Ring Dip, Double under

For time:
45 Double-unders
45 Squat Cleans, 135lbs.
45 Ring Dips
45 Double-unders

Time: 19:34

Note(s): Last 45 Double-unders took forever! fail...

Cool Down:
Five Rounds of:
P1) 20 Sit-ups
P2) Ring Push-up Hold

Dumbell Thruster, Ring Row

10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Thruster, 2 x 30#
Ring Row

Time: 4:47

"Jonescrawl"

Three rounds for time of:
10 Deadlift, 185lbs.
25 Box Jumps, 24" box

Time: 5:09

"Mary"

Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pull-ups

Rounds: 11 + 5 HSPU, 2 pistols
Previous score: 10

"Lynn"

5 Rounds for max reps of:
Bodyweight Bench Press
Pull-ups

Reps:
12/22
13/23
11/12 (grip fail)
11/20
10/20

Totals:
Bench Press: 57
Pull-ups: 97

Squat Clean, Deadlift

Skills/ Warm-up:
OHS 3x5 @ 95lbs.

Workout:
5 Rounds for time of:
225lb. Deadlift, 5 reps
135lb. Squat Clean, 5 reps

Time: 8:53
Previous Time: 10:42

Double-unders, Ring Row, Push-up

50-40-30-20-10 reps for time of:
Double-unders
Ring Row
Push-up

Time: 34:03

Note(s): Just got back from Hawaii, ate unhealthy things and did not workout. I had to workout just to make me feel better.

"Helen"

3 Rounds for time of:
400m Run
21 KB Swings, 53#
12 Pull-ups

Time: 8:10
Previous time: 8:42

Muscle-up, Clean and Jerk

3 Rounds for time of:
10 Muscle-ups
15 Clean and Jerk, 135lbs.

Time: 19:23
Previous Time: 18:42

Note(s): Not bad. Legs sore from yesterday but I wanted to do this one anyways.
*Full Squat Clean

"Suck Balls"

50-40-30-20-10 reps for time of:
Wall Ball, 20#
Ball Slam, 25#

Time: 18:45
Previous time: 21:23

HSPU, Ring Dip

5 rounds for time of:
10 HSPU
15 Ring Dips

Time: 13:29

"Mr. Joshua"

5 Rounds for time of:
400m Run
30 GHD sit-ups
15 Deadlift, 250#

Time: 42:50

"Fran"

21-15-9 reps for time:
95lb. Thrusters
Pull-ups

Time: 6:03
Previous time: 4:23

Note(s): I blame having no competition. The last time I did fran was at my cert, and I have never felt that much adrenaline in my life... so I blame my horrible time on lack of competition.

Hang Power Clean, Clean and Jerk

Skills/Warm-up:
Snatch
Double Unders

Workout:
Hang Power Clean 7 Heavy Singles
1) 165#
2) 170#
3) 175#
4) 180#
5) 185#
6) 190#
7) 195#

Then:
Clean and Jerk (max effort)
1) 190# (PR tie)
2) 195# (PR)
3) 200# (New PR)

Cool down:
Jump Rope

KB Snatch, Ring Push-up, Double-under

5 Rounds for time of:
20 KB Snatch @ 53# (10 each arm)
40 Ring Push-ups
60 Double-unders

Time: 38:24

Note(s): I wanted to combine an exercise that I don't do often and an exercise that I suck at w/ ring push-ups. I do not do KB Snatches often so I decided I would throw that in. Double-unders are one of my worst exercises. I surprisingly got a lot better at them today since I did 300 total.

OHS, GHD, Thruster, Pull-up

Overhead Squat 5x3
1) 95#
2) 105#
3) 115#
4) 120#
5) 125# (failed)

Then:
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time: 24:19

Power Clean, Ring Dips

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Time: 11:37

"JT"

21-15-9 reps for time of:
HSPU
Ring Dip
Push-up

Time: 11:52

Note(s): HSPU @ 90 degrees

Front Squat, Pull-ups

Front Squat 5x5
1) 155#
2) 175#
3) 180#
4) 185#
5) 190#

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

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Note(s): Due to time constraints I did 2 rounds as perscribed, then switched to the 35# dumbbell, then the 25 and did a total of 4 rounds. Rounds 3 and 4 rest was taken as needed.

Time: 18:46

Deadlift, Run, HSPU, Pull-up

Strength:
Deadlift 3-3-3-3-3
1) 275#
2) 295#
3) 300#
4) 315# (failed rep 3)
5) 315# (failed rep 2)

Workout:
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 Pull-ups

Time: 16:05

Hang Power Clean, C&J Ladder

Hang Power Clean 6 heavy singles:
1) 185# (failed)
2) 185# (failed)
3) 165#
4) 170#
5)175#
6) 180#

Note(s): Tried to do too much too fast.

Then:
Clean and Jerk Ladder
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

7 Completed
Failed at 8 minutes rep 5

"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)

Note(s): one minute rest between rounds. I had to hold the stopwatch in my hand and try to do the workout at the same time all the while sprinting inside to row... Score is a rough estimate. This is a hard workout to do by yourself.

Estimated Score: 300ish

"Murph" w/ 20lb. Vest

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 1 hour 2 minutes and 54 seconds.

"Michael"

3 Rounds for time of:
800m Run
50 Sit-ups
50 Back Extentions

Time: 20:30

Thruster, Hang Power Clean, SDHP

Complete as many rounds as possible in 20 minutes of:
5 Thruster, 95lbs.
7 Hang Power Clean, 95lbs.
10 Sumo Deadlift High-pull

Rounds: 8 + 5 Thruster, 7 HPC, 5 SDHP

Bench Press, KTE

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench Press @ 155#
KTE

Time: 11:31

One Mile Run

Mile run for time:
5:57

Note(s): First day of practice went well. Swing feels a bit off but other than that I feel really good about this year. I was pretty tired for that run though. Oh well.

Team Workout

Team of Two
10 rounds for time of:
P1) 12 Pull-ups
P2) Ring Push-ups (until partner finishes)

Joe, Gil: 16:45

"Elizabeth"

21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 11:53
Previous Time (10/30/08): 12:30

Box Jump, CW, KB, Lsit, Push, Lunge

3 rounds for time of:
25 box jumps 25"
4 cartwheels (2 ea side)
15 1-hand kb swings ea hand 44#
30 second L-sit
10 plyo ball push-ups
2 star lunges

Time: 16:12

2008 in Review

What a great year! Plenty of CrossFit memories that will never be forgotten. Let us review shall we?

On January 1st 2008 I made the mistake of posting goals that ended up changing a few months later. Technically I did not chase those goals since I found new or better ones.

Tuesday, January 1, 2008

Sometimes I get so consumed with accomplishing something I set too high of standards...

Goals
Deadline: December 31, 2008

• 25 Pistols Each Leg
• 2x Bodyweight Squat
• 60 Ring Pushups
• 1 ½ x Bodyweight Bench Press
• 20 Foot Rope Climb 2 Trips touch and go, no feet
• 1x Bodyweight Overhead Squat (15 reps)
• 2 KB Clean & Jerk 150 reps in 10 Minutes @ 24kg
• 400 Meter Run 1:00
• 2 ½ x bodyweight Dead Lift
• 1x Bodyweight Military Press
• 10 Full range handstand pushups
• 1 ½ x Bodyweight Clean
• 15 second Front Lever
• ¾ Bodyweight 1 Mile sandbag carry
• 2:10 800 Meter Run
• 1:25 500 Meter Row
• 30-Inch Vertical Jump
• 50 Ring Dips
• 1 Dip with 1x Bodyweight
• 40 Dead hang pull-ups
• 15 Muscle ups without touching ground
• 1:30 L-Sit
• 1 ¼ x Bodyweight Snatch
• 15 rounds in 20 minutes of “Mary” circuit (10 Handstand Push ups, 10 Pistols, 15 Pull ups = 1 round)
• 5:00 1 Mile Run

I have set a new deadline for these goals. I still want to chase them but I found that chasing something as specific as this means specialization, which I do not want to do. I want to train hard and constantly varied and end up able to do these listed benchmarks without training specifically to do them.

My top 10 CrossFit Memories of 2008
10) Performing every CrossFit exercise and then some
9) Learning Double Unders
8) Teaching myself the Snatch (that was fun...)
7) Going from a 14min + 30 muscle-ups for time to a 5:11
6) Learning the Handstand and the HSPU
5) Going from a 225lb. Deadlift to a 395lb. Deadlift
4) Starting Full Time CrossFit on January 1st 2008
3) Joining CrossFit Tacoma while home from school
2) Fran time from 9:13 to 4:23
1) CrossFit Level 1 certification on October 18th and 19th 2008

2009 Here I come! LETS WORKOUT!!!!