2x the Fun

oops

Workout 1:
3 Rounds for time of:
100ft. Walking Lunge, 2x30# DBs
30 Box Jumps, 24"
20 Weighted Pull-ups, 30#

Note(s): Supposed to be 4 rounds but I had to stop after 3 because I had class. Biola CFers choose to do either WOD 1 or 2 not both. Thank you.

Time: 26:33

Workout 2:
21-18-15-12-9-6-3 reps for time of:
95lb. Power Snatch
Toes to Bar

Time: 18:57

BF: 2 eggs, 2 egg whites, chopped bell pepper, onion, and mushrooms
handful of almonds

Snack: 1 balance bar + odwalla superfood.

Post WOD Meal: 1 chicken breast, 1 apple.

Snack: Chinese chicken wrap + coke zero

Dinner: Wild Alaskan cod, a lot of asparagus. handful of macadamia nuts.

Snack: 1 chicken sausage link, 2 carrots, handful of roasted almonds

Drinks of the Day: Water, coke zero

Heavy

Clean and Jerk 5x1
Worked up to 205#

3 Rounds for time of:
10 KB Cleans @ 2x 53#
15 Ring Dips

Time: 4:09

Biola CFers WOD:
Skill: Kipping Pull-up
WOD:
Run 400 meters
21 Shoulder Press
Run 400 meters
21 Push Press
Run 400 meters
21 Push Jerk

Rest

I am very tired and sore today. Sunday will be fun.

"Danny"

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Rounds completed: 3 + 30 box jumps

M,G . Metabolic Nightmare

There is a right way and a wrong way to do everything

6 rounds for time of:
Run 400 meters
25 Burpees

Time: 22:50

Biola WOD:
Front Squat 5x5

100 meter sprint
every minute on the minute for 10 minutes

Feel the heat

OHS 5x5
Worked up to 145#

For time:
10 Thrusters @ 135#
50 Double Unders
8 Thrusters @ 135#
40 Double Unders
6 Thrusters @ 135#
30 Double Unders
4 Thrusters @ 135#
20 Double Unders
2 Thrusters @ 135#
10 Double Unders

Time: 8:27

Then:
10x 60 Yard Sprint
Max rest between sets

Rest

I need another...

Biola WOD:
50 Air Squats
Run 400 meters
21 Push Press
Run 800 meters
21 Push Press
Run 400 meters
50 Air Squats

Rest

I need today off

Biola WOD:
Skill: Shoulder Press / Push Press
21-15-9
Push Press 95#
Ring Dips

2 today... again w/ 2 PRs

Warm Up:
Agility Ladder + Dynamic Warm Up

Skill:
Snatch

Workout 1:
Snatch max load

Result: 160# Snatch (PR)

Rest 6 hours
Then:
5 Rounds for time of:
275lb. Deadlift, 5 reps
10 Burpees

Time: 3:56 (PR)

2 today

Eva knows how to Front Squat

Warm Up:
Snatch Skills
3x 30/30 Squat Jump

Workout:
Front Squat 5x5

Note(s): Worked up to 205#. New 5rm PR.

Then:
100 meter sprint w/ turn around
Every minute on the minute for 10 minutes

Note(s): I never went over 17 seconds.

Rest 3.5 hours
Then:
21-15-9 reps for time of:
Push Press @ 75#
Pull-ups
Burpees

Time: 6:01

Modified painstorm

Eat Paleo/Zone

Complete as many rounds as possible in 30 minutes of:
250 meter Row
200 meter Run
10 Thrusters @ 75% BW
5 Muscle Ups

Rounds: 5

Note(s): 115# Thruster

Rest Day

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”

"Elizabeth"

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

Time: 8:09 (PR)

Row, Thruster, Pull-up

For time:
Row 1000 meters
2x 35 pound kb Thruster, 21 reps
21 Pull-ups
Row 750 meters
2x 35 pound kb Thruster, 15 reps
15 Pull-ups
Row 500 meters
2x 35 pound kb Thruster, 9 reps
9 Pull-ups

Time: 20:34

Rest

Run, Light Snatch, Pull-ups, HSPU work.

Weighted Pull-up, Power Clean, Double Unders

Weighted Pull-up 5x1
93# (PR)

5 rounds for time of:
5 Power Cleans @ 185#
20 Double Unders

Time: 7:48

FGB

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 309
Note(s): Used 24" box

Rest

• Main Entry: ¹rest
• Pronunciation: \ˈrest\
• Function: noun
• Etymology: Middle English, from Old English; akin to Old High German rasta rest and perhaps to Old High German ruowa calm
• Date: before 12th century

1 : repose, sleep; specifically : a bodily state characterized by minimal functional and metabolic activities

"Nancy"

5 Rounds for time of:
400m Run
15 Overhead Squats @ 95lbs.

Time: 17:18

Rest

The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit.

Mark Twain

Snatch Grip PP, Thruster, Muscle Up

Pain is never permanent

“The pain of the mind is worse than the pain of the body”

Snatch Grip Push Press 5x3
Worked up to 145#

5 Rounds for time of:
5 Thrusters @ 135
5 Muscle Ups

Time: 9:44

Front Squat, Burpee, KB Swing

Front Squat 6x2 @ 90% 1rm

Then:
21-15-9 reps for time of:
Burpees
KB Swing


205 Front Squat, WOD: 3:34 rx

Snatch, Clean and Jerk

2 Position Snatch
From the Floor and Mid hang
Used 75% of 1rm Snatch
3 sets

Then:
Clean and Jerk 90% of 1rm
every minute on the minute for 15 minutes

Note(s): I clean and jerked for the first 5 and just could not get the weight over head. I switched to power cleans. 90% of my 1rm for 2 reps in less and a minute is pretty tough. I will attempt this again.

Used 185lbs.

Run, Thruster, Ring Push Up

it never lies...

5 rounds for time of:
400m Run
21 Thrusters 75#
21 Ring Push-ups

Time: 24:53

Push Jerk, Tabata WOD

Find 1rm Push Jerk
195#

16 Tabata intervals alternating of:
Deadlift @ 225#
Burpees

Score: 3x DL, 5x Burpee (by lowest reps)

RManMaker, Bodyblasters

10-8-6 reps for time of:
Renegade Man Makers @ 2x 35# KBs
Body Blasters

Time: 13:26

Clean and Jerk, Front Squat

Find 1rm Clean and Jerk
205#

Find 1rm Front Squat
235#

"Nasty Girls"

Find 1RM Push Press
185#

"Nasty Girls"
3 Rounds for time of:
50 Squat
7 Muscle Ups
10 Hang Power Clean, 135#

Rest Day

Deadlift, Ring Push Up, WOD @ CF Laguna Beach

Fun work, Hard play

Find 1RM Deadlift:
395#

Weighted Ring Push-up 5x3
Worked up to 110#

Rest 3 hours then:

WOD @ CF Laguna Beach
Complete as many rounds as possible in 20 minutes of:
10 Wall Ball Shots, 20lb. Ball
10 Pull-ups
10 Ball Slam, 20lb. Ball

Rounds Completed: 12 2/3

"Daniel"

For time:
50 Pull-ups
400m Run
21 Thruster 95
800m Run
21 Thruster 95
400m Run
50 Pull-ups

Time: 18:14

Note(s): I had to do turn arounds for every 400m. Last time I did this WOD in about 17 something with a track. Turn arounds really do hurt your time. I still went hard and banged it out.

I need to work more on my medium to light weightlifting for high to medium reps and same with my gymnastic movements. I feel strong in short and heavy, short and light, but once I get over 12 minutes or so I start to shut down. Longer workouts are coming up.

OHS, SoCal Qualifier Final WOD

Rowing always drains me...

Find 1RM OHS:
195# PR tie

For time:
Row 2k
followed by 6 rounds of:
20 Box Jumps @ 24"
10 Wall Ball Shots @ 20#

Time: 20:06

Dumbbell Thruster, Burpee, Pull-up

Variance: Never forget it

Work up to heavy Snatch:
145#

Note(s): I wanted it to be heavy but not going for a 1RM

21-15-9 reps for time of:
2x 40lb. Dumbbell Thrusters
Burpees
Chest to Bar Pull-ups

Time: 11:54

Squat Clean, Run, Clean and Jerk

When the barbell stares at you, stare right back...

Find 1RM Squat Clean
10 minute cap

1RM: 225# PR tie

Note(s): I managed to squat clean 235 which is 1.5 BW but I just could not stand it up! Front squats are coming up.

WOD: "Heavy Running Grace"
For time:
400m Run
15 Squat Clean & Jerk
400m Run
10 Squat Clean & Jerk
400m Run
5 Squat Clean & Jerk

Time: 13:52
155#

Muscle Up, HSPU

For time:
1-10 Muscle Up
10-1 Handstand Push Up

Round 1 looks like: 1 Muscle Up, 10 Handstand Push Ups
Rounds 2 looks like: 2 Muscle Up, 9 Handstand Push Ups

Time: 36:51

Squat, Deadlift, Box Jump, Ring Dip

I love to deadlift

Warm Up: 1 lap, medball toss

Strength: Back Squat 5x2 @ 80-90%
Note(s): Worked up to 255#

WOD:
21-15-9 reps for time of:
275lb. Deadlift
Box Jump, 24"
Ring Dips

Time: 10:53

Rest

“Rest: the sweet sauce of labor”

Plutarch quotes

Tabata This! Clean, Swing, Run

Workout 1:
8 intervals at each exercise 20 sec work 10 sec rest of:
Pull Ups
Push Ups
Sit Ups
Squats

Note(s): Score by total lowest reps per exercise

Score: 44

Workout 2:
Complete as many rounds as possible in 20 minutes of:
10 Squat Cleans, 95lbs.
15 Russian Swings, 53lbs.
Lap around the gym

Rounds: 5

Advanced Class Begins

Weighted ring dips

CrossFit Brea's Advanced Class is officially up and running. It is also the training regimen for those who want to compete in the games. It is going to be a alot of fun.

Workout:
Timed effort - Task priority
Triplet of:
Heavy Clean and Jerk
Burpee
Snatch

Time: 13:23

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