Thursday, December 30, 2010


i was looking for a explanation of how to do a one armed clean and press and i found this little gem along the way. i had to sub sit-ups for floor sweepers because i wasn't familiar with them.

25 pull-ups
50 dead-lift 135lb
50 push-ups
50 box-jumps
50 sit-ups
50 1 arm clean & press (25 each arm) 35lb
25 pull-ups

my time- 18.48

Tuesday, December 28, 2010

3 wods in a day... Yeah baby, that's Crossfit

8:30 am

*Find max Press, Push Press, Push Jerk


8 rds for time of:

1) Row 200m
2) 5 HSPU
3) 5 Strict Pull-ups

1:30 pm

3 rds for time of:

1) 15 One arm Russian KB swing & 15 One arm KB Clean and Press
Switch arms and repeat
2) 80m Farmer Carry (95/55 lb dumbell each hand)
3) 100 Double Unders or 250 Single Unders

4:45 pm

30 minute AMRAP

1) 50m swim any style
2) 10 Incline Push-ups (feet up on bench)
3) 20 Sit-ups
4) 10 Side Planche leg raises (10 each leg)

Monday, December 27, 2010

3-6-9 Damn You Fine!

15 min AMRAP

1) 3 Body weight + 10lb Back Squat
2) 6 Sumo Deadlift Highpull (95 lb)
3) 9 Burpees

Gabe- 9 rds + 6 SDHP


3 rounds for time

1) Run 400m
2) 21 Kettlebell Swings (55lbs)
3) 12 Pull-ups

Gabe- 9:15
Ohio- 10:37
Just watched some chick crush my Helen time from yesterday... Not too pleased. Of course she was only using a 35 lb kettlebell but still..

Thursday, December 23, 2010

Anyone else think that CrossFit women are SMOKIN' HOT?!

what a beautiful day in Barbados! Such nice WEATHER!

Missing that "Explosive" Power in your movements? Here are some training ideas..

Over time, some athletes might notice that they are not getting the explosive power output that they might desire or require to decrease wod times or reach new PR's. This may be due to a lack of attention to power/agility movements. As CrossFit athletes, we must be careful not to begin to "specialize" in a few different areas while sacrificing in others. I know we all have our favorite lifts, movements, ect. but we must be careful not to fall into training ruitines. ie. lengths of wods, overuse of movement types, wod styles/structures (couplets, triplets, chippers, etc.). This can cause what is commonly known in the “globo gyms” as "Plateau" or "hitting the ceiling". We should be CONSTANTLY varying our wods to keep our bodies ready for anything. Now I'm not saying that you shouldn’t work on your bench press if you desire to have a big bench. That’s all fine and good. Just make sure that not everything you do revolves around that, or that is ALL you will have that is impressive.

I personally just took a trip down to a local surplus store here in Reno (Twin City Surplus) and I found some GREAT stuff to build training equipment, including items to make a weighted sled for pulling by strap or chain and pushing by hand. This is a good way to build power and speed. Another good movement is steep uphill running. I have a pretty good idea of how to train many different modalities if anyone wants to sit down and discuss such things. JUST ASK!!

Wednesday, December 22, 2010


This wod was supposed to be 10 rounds long but we got cut short at the gym so we made it 6 rounds instead.

6 Rounds for time of:

1) 5 Deadlift (225/95 lbs)
2) 5 Burpees
3) 5 Push Jerk (115/65 lbs)

Gabriel- 5:56
Holly- 9:00

time off and diet

As I've come further along with Crossfit and the semi-organic/raw diet, I've noticed a few things. First of all, I notice that time off of doesnt kill me that bad upon return IF I maintain a solid diet. Its when I go back to eating shit like chips and cookies and processed foods that I get wrecked and feel terrible. The reason for this post is that I highly recommend to everyone going to the website and try implementing that style of eating bit by bit until it becomes the main way of eating in your everyday life. I always used to think I could basically eat whatever I wanted and as long as I trained hard enough, I would get the desired results. THIS IS 100% NOT TRUE!! Not only does my body "complain" to me after I eat foods that are processed or high in artificial sugars or saturated fats, but my workouts suffer as well. I seem to drag ass when the diet is not in good form. These last two days have produced less than "good enough" output and I know exactly why.

So for all of you guys trying to get to that "next level" in your training, do yourself a huge favor and check out the website. As with hard work and dedication, the same goes for diet... What you put in is what you will get out. If its not 100% quality, you wont get 100% out of yourself no matter how hard you "try".

Friday, December 17, 2010

swimming + cross-fit = bad ass work out

i tried out a swimming WOD the other day that Gabe recommended and it was tough. before the workout i thought that i was in pretty good shape ,but it kicked my ass, and i didn't even do the swimming prescribed! if u get a chance try it out i'll post the origonal and another one i did today that swapped out a few movements.

8 rounds
100m ( i did 50m )
10 push-ups
15 v-up
parallel squat hold for 30 sec.
props to Gabe for this creation

6 rounds
16 push-ups to side plank
30 sit-ups
15 air squats

Tuesday, December 14, 2010

Sunday, December 12, 2010


found this on the board at the gym. tried it after a max work out.

5 rounds
22 kbs 55 lb
22 box jumps
400m run
22 burbees
22 wall balls 20lb

ohio- 48:17

i was disappointed with my time, and had a little gas left in the tank, so i did 2 more rounds and 55 sit-up.

Gorilla "lite"

10 minute AMRAP

1) 5 Tire Flips (300-400 lbs)
2) 10 KB swing (55 lbs)
3) 15 Box Jumps (on tire 20in)

Gabriel- 4 rds + 5 tire flips (had to start all over after getting 3 full rounds into the wod cuz my neighbor stopped me and wanted to talk about what I was doing... G-Dammit)

Saturday, December 11, 2010

Ok, something needs to be said and everyone should read this

When I first became involved in CrossFit, I was the only one I knew about it save for Ryan Toomey. It was new to me, exciting, challenging, a whole different style of training and thinking overall. It’s been two years since I have started molding my life to the CrossFit lifestyle (training, diet, attitude etc) and along with everything that gets to become more popular, there are the haters out there against it. Inevitably, there will be people that tell you that CrossFit is a joke, that it is dangerous, that it will get you hurt, that it isn’t really a good way to become fit over a broad spectrum, etc etc etc... Bullshit. I just got done having a debate with some triathletes on facebook (I know ridiculous right?)about the effectiveness of the CrossFit method. The basic premise was as it usually is; they claim that we don’t have cardiovascular endurance and that we can’t keep up with them on runs, rides, or swims. Well, at first glance, we may not be AS GOOD of runners or cyclists, or swimmers. HOWEVER, take a triathlete out of his/her 3 event comfort zone and make them carry a 400lb wheelbarrow, or do max pull-ups, or kettlebell swings, or push press, or overhead walking lunges etc etc etc. Or better yet, have them do all of those AND THEN throw them on a bike or have them run or swim and then see how WELL they perform!! You'll probably see that they go limp like a 75 year old man without his Viagra. The point is, we have a greater work capacity over much more broad time and modal domains. They have capacity in 3. This is due to a lack of variety of training domains. And not just Triathletes, any single/double/or triple modality sport is usually limited by "sport specific training". I have firsthand experience with this being that I was at one time, an up and coming professional level tennis player. I was in DAMN good shape, or so I thought. I had what it took and trained to play tennis effectively anyway. But once I was taken out of my comfort zones, I flopped around like a fish out of water. I didn’t know this at the time but this was a HUGE red flag as to how effective my style of training was on an OVERALL scale at that time. I didn’t realize back then that I was only good for working in a few specific domains of physical output. But I really didn’t start caring until I would do things with friends like snowboarding or swimming etc, and I didn’t seem to have the same output ability as they did in some specific activities. In my mind, I knew I was strong but something was missing, until CrossFit.

Ok, on to the next point of contention: you'll have people tell you that CrossFit is dangerous? Hmmm, really? Strengthening every day, functional movements is dangerous? For one, they are probably uneducated in the study of Kinesiology and Exercise Physiology. But let’s just say for shits and giggles that you're talking to a doctor who is telling you this. First of all, many doctors don’t know shit about exercise and most are very out of shape. However, this doesn’t discount their vast knowledge of medicine or health in general. People come in to doctors all the time with sports or exercise related injuries. This tells them one thing; people are getting hurt lifting or whatever they are doing in the gym. What it doesn’t tell them is that the person was more than likely doing the movement wrong. Regardless, you can explain to the naysayer that doing the movements in question with proper form and technique is VERY safe. It is what our bodies are DESIGNED to do. Now take any movement and execute it with poor form and technique and you are asking for injuries especially as load increases.

But no matter what the argument is that is brought up, you can always say that you train this way so that you can Increase your Work Capacity over Broad Time and Modal Domains. Simply put, you are training to be able to do anything that is demanded of your body so that you will be fit to take on the challenges of everyday life. Whether the work is quick and intense or long and intense or anything in between, CrossFit is designed to prepare you for ANYTHING! ***(as long as you vary your training constantly)

I just had to post this because I didn’t want any of you to be unarmed when the naysayers strike. It sucks not being able to articulate an argument, especially when you know the other person is incorrect.

Friday, December 10, 2010

Nasty Girls

3 Rounds for time of:

1) 50 Air Squats
2) 7 Muscle Ups
3) 10 Hang Power Cleans (135 lbs)


4 rounds for time of:

1) 30 Back Squat (45/30 lbs)
2) 20 Push Ups
3) 10 Wall Ball (20/15 lbs)

Thursday, December 9, 2010

4x100 Body Weight

10 sets of:

1) 10 Pull-Ups
2) 10 Push-Ups
3) 10 Sit-Ups
4) 10 Air Squats

Tuesday, December 7, 2010

Fight Gone Bad

3 rounds for time of:

1 minute each, max reps for each

1)Row (1 cal. = 1 rep)
2)Wall ball (20 lbs)
3)SDHP (75 lbs)
4)Box jump (24 in)
5)Push press (75 lbs)
Rest 1 minute

Gabriel- 288 total reps. Pretty disappointed



5 rounds for time:

1) 12 GHD Sit-ups
2) 6 Thrusters (135 lbs)
3) 12 GHD Back Extensions

*for every two minutes that it takes to complete work, perform 5 Burpees at the end for punishment

Time- 11:19 + 25 burpees afterwards

Saturday, December 4, 2010

conjugate system

so what can we do to more actively use the conjugate system ? Or what are ways to do that ?

Thursday, December 2, 2010

400 or 500

one round for time
100 push up's
100 sit up's
100 double unders
100 jumping jacks hahahahah just to mix it up
RJ 12:37 for the 500 add 100 burpees my total time 24:01
lil p 14:31
Rob 19:31
Floyd 20:42

30 min AMRAP

1) 5 Body weight Front Squat
2) 10x20m shuttle run (Do ten 20 meter shuttle sprints)
3) 5 Handstand Push Up (crown to floor)