Rest

“Sometimes the most urgent thing you can possibly do is take a complete rest”

Ashleigh Brilliant

Rest

"know pain, know gain"

-OPT

"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

Power Snatch, Row

3 Power Snatches @ 135# every minute on the minute for 30 minutes

8 Intervals of 30/30 for max meters
Meters: 1359 completed

Cool Down: 60 Burpups
Note(s): Burpup challenge is officially over. It was a lot of fun but at the same time frustrating. I could only do these at the gym. I was either busy filming, doing a wod, or training so it got tough to keep up. I am just glad I accomplished this challenge.

Thruster, Hang Power Clean, SDHP

Should Press 5x5
1) 95
2) 105
3) 115
4) 125 (failed rep 5)
5) 125 (failed rep 4)

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

Rounds: 10 + 5 Thrusters + 7 Hang Power Cleans

Power Clean, HSPU

5-4-3-2-1-1-2-3-4-5 reps for time of:
185lb. Power Clean
Handstand Push-ups

Time: 9:57

Burpee Pull-up, KB Swing, Ball Slam

Oct. 19, 2008
My Level 1 cert

5 Rounds for time of:
5 Burpee Pull-ups
10 KB Swing @ 53#
15 Ball Slam @ 20#

Time: 12:11

5 Rounds of:
30/30 Double Unders

Rest 2 minutes then:

5 Rounds of:
30/30 AirDyne

"G.I. Sissy Fran"

CF Brea @ the Patch (I am standing next to Josh Everett)

For time:
20-1 Thrusters @ 95#
1-20 Burpee Pull-ups

Time: 1 hour 26 minutes and 18 seconds

Note(s): Combination of "G.I. Jane" and "Fran" using the "Sissy Test" ladder. Rounds stagger.
Example:
Round 1:
20 Thrusters followed by 1 Burpee Pull-up
19 Thrusters followed by 2 Burpee Pull-ups
Final Round:
1 Thruster followed by 20 Burpee Pull-ups

Rest Day

Chuck Norris Climb @ The Patch (Riverside, CA)


Dedication by Jon Gilson

You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.

Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.

While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.

When he finally stood up, he didn’t say a word.

CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.

The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.

What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.

Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.

We want the reward (speed) without the sacrifice (pain).

This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.

No sane human being would enjoy such a feeling.

Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.

Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.

Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.

After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.

Sometimes, lying on the floor is its own reward.

Mr. Joshua

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Time: 31:18 (PR) Deadlift @ 255#

Enlarge image

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Note(s): Used 255# for the deadlift because we do not have 2.5lb. plates @ the gym. This was for you Joshua, rest in peace.

Squat Clean, HSPU, Ring Dip

CrossFit - The Evolution from Jordan Gravatt on Vimeo.

Front Squat 5x3
1) 185
2) 195
3) 205
4) 215
5) 225

Complete as many rounds as possible in 20 minute of:
5 Squat Clean @ 155#
10 HSPU
15 Ring Dips

Rounds: 3 + 5 Squat Clean + 10HSPU

Rest Day

CrossFit Brea @ the Patch with Josh Everett

Note(s): The Patch was awesome. It was so much fun to run and jump over things. I cannot wait to go back. I am extremely sore and tired today so I will have to delay the burpups. They will be made up in tomorrows WOD.

Workout @ the Patch

Today I went to the "Patch" to workout on an awesome obstacle course. Josh Everett was there and it was awesome.

Note(s): 40 burpups

Pull-up, Wall Ball

CF Laguna Beach

Mainsite WOD flipped.
For time:
50 Pull-ups
50 Wall Ball
35 Pull-ups
35 Wall Ball
20 Pull-ups
20 Wall Ball

Time: 10:26

Note(s): Did this WOD @ CF Laguna Beach today. It was great meeting all the trainers. 38 Burpus will done @ CF Brea

Row, Jump, Wall Ball

Pukie was close... but I beat him.

Warm-up:
36 Burpups

Workout:
3 Rounds for time of:
500m Row
20 Box Jumps @ 30"
20 Wall Ball @ 20#

Time: 17:04

Note(s): I am extremely sore from yesterdays heavy WOD. I wanted to do something light and fast that would get the blood pumping. My but is really sore from rowing, my quads are done from box jumps and everything is sore after wall ball. Good workout today. I definately enjoy programming to my weaknesses.

Deadlift, Thruster, Muscle-up, Burpee

Heavy thrusters = suck

Warm-up:
34 Burpups

Workout:
Deadlift
1x3 @ 80% (335)
2x1 @ 90% (365)
3x1 @ 95% (395)

5-4-3-2-1 reps for time of:
Deadlift @ 2 x Bodyweight (310) used 315#
Thruster @ Bodyweight (155)
Muscle-up
Burpee

Time: 8:47

Rest Day

Note(s): 32 Burpups


"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do.

I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

-Mark Rippetoe

Squat, Pull, Push, Push-Press, Box Jump

Playing with the rope climb

5 Rounds for time of:
225lb. Back Squat, 3 reps
6 Pull-ups
9 Push-ups

Time: 4:40

10-9-8-7-6-5-4-3-2-1 reps for time of:
95lb. Push-Press
Box Jumps @ 30"

Time: 6:19

Note(s): Warmed up with 10 burpups and cooled down with 20. Tomorrow is definately a rest day. I am also planning on cycling completely off caffeine for a week to see how I feel in my WODs. I will still drink green tea in the morning but coffee is now a no go. Let us see what happens...

Push Jerk, Thruster, Muscle-up

Who doesn't love burpups?

Skills / Warm-up:
Back Lever
10 Burpups

Push Jerk 4 heavy singles
1) 185
2) 195
3) 205
4) 215 (fail)

5 Rounds for time of:
135lb. Thruster, 5 reps
5 Muscle-ups

Time: 8:11

Note(s): Started the day with 10 burpups and ended the day with 40 burpups for a total of 50 which makes me even for missing so many days. I am glad to be back on track. Tomorrow I have to only do 30.

Hang Squat Clean, Ring Dips, Sit-ups

Looks like fun and games... but looks can be deceiving.

Complete as many rounds as possible in 20 minutes:
115lb. Hang Squat Clean, 15 reps
12 Ring Dips
21 Sit-ups

Rounds: 5 +12 Hang Squat Clean

Note(s): 80 Burpups to make up for my transgressions. I am going to do 50 tomorrow to seal the deal as punishment and a warm-up :)

Rest Day

"If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place."

~ Nora Roberts


Note(s): I have to postpone the burpups again. I will do extra to make up for the missed ones. On the 30th of June I will do "GI Jane" 100 Burpups for time.

Hang Clean, Row, Burpees, Run

Literally on the ground for 20 minutes after the WOD.

Hang Power Clean 5 heavy singles:
1) 185
2) 195
3) 205
4) 215
5) 225 (fail)

3 Rounds for time of:
500m Row
21 Burpees
400m Run

Time: 16:27

Note(s): Burpups are going to be put on hold for today... I cannot feel my legs. I will make them up tomorrow.

OHS, "Grace"

3x 155# New Personal Record

Overhead Squat 5x3
1) 95
2) 115
3) 135
4) 145
5) 155 (PR)

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

Time: 3:40 (PR)

Thruster, Double Unders

Another day at the office.

5 Rounds for time of:
21 Thrusters, 75lbs.
21 Double Unders

Time: 12:43

Deadlift, Ring Push-up, "Jonestown Sprint"

Warm-up:
Deadlift 5x5
1) 125lbs.
2) 175lbs.
3) 175lbs.
4) 125lbs.
5) 125lbs.

Weighted Ring Push-up 5x5
1) 45lbs.
2) 45lbs. + 10lb. Vest
3) 45lbs. + 10lb. Vest
4) 55lbs. + 10lb. Vest
5) 65lbs. + 10lb. Vest

"Jonestown Sprint" w/10lb. Vest
20-10 reps for time of:
Push-Press, 85lbs.
Burpee Pull-up

Time: 4:32

"1 Bar 3 Girls"

I had the honor of being in the presence of Babalu today.

21-15-9 reps for time of:
Thruster
Pull-up
Clean (Squat)
Ring Dip
Deadlift
Handstand Push-up

Time: 33:24
Weight used on lifts: 95lbs.

OHS, Power Snatch, Box Jump

Overhead Squat 5x1
1) 115
2) 125
3) 135
4) 145
5) 155

Workout:
5 rounds for time of:
6 Power Snatch, 135lbs.
10 Box Jumps, 30"

Time: 9:11

Cool Down:
10 Burpups

Rest Day

Skills:
Handstand

Cool Down:
8 Burpups
Stretch for a long time

Muscle-up, Wall Ball, SDHP

It sucked...

Skills / Warm-up:
Back Lever
Front Lever
6 Burpups

5 Rounds for time of:
3 Muscle-ups
30 Wall Ball shots, 20lbs.
7 Sumo Deadlift High Pull, 135lbs.

Time: 21:38

Note(s): Misread the workout, it was only 6 SDHP. 7 Made it more fun any ways.

Shoulder Press, KB Clean & Jerk, L-sit

5x3 Shoulder Press
1) 115
2) 125
3) 135 (fail rep 2)
4) 125
5) 125

Rest 5 minutes then:
10 minutes of KB Clean and Jerk for max reps
2 x 53#
Reps: 55 (PR)

Rest 10 minutes then:
3 L-sits to failure
1) 30sec.
2) 28sec.
3) 33sec.

More...
The June Burpup Challenge
2 Burpups for yesterday
4 Burpups for today