Wednesday, September 7, 2011

time off for wedding

im back with the
for time
20 muscle-ups
25 lowersfrom an inverted hang on the rings
30 ring handstand push ups ( we only did handstand pushups
35 ring rows
40 ring push ups

rj & lil p 29:00

Monday, April 25, 2011

WOD 4/25/11

"Special K" - For Kristin's 21st birthday

Buy-In: 21 Burpee Box Jumps

21 Pull-Ups

21 Thrusters (95#/65#)

400 Meter Run

21 Knees to Elbow

21 OHS (95#/65)

400 Meter Run


21 Squat Cleans (95#/65#)

Cash-Out: 21 Burpee Box Jumps

Thursday, April 21, 2011

WOD 4/20/11

Chippin' again...

50 wall ball shots (20#/14#)
40 box jumps
30 true push-ups
20 pull-ups
10 burpees
100 air squats
150 double-unders

Monday, April 18, 2011

WOD 4/18/11

3 Rounds for time:

20 Push Press (85#/65#)
20 Pistols (or 40 alternating lunges)
20 True Push Ups
400 m Run

Sunday, April 10, 2011

UNR competition WOD 4/8/11

12 minute AMRAP:

Row 2000 as fast as possible and with remaining time of the 12 minutes...

Max Thrusters (95#/65#)

Wednesday, April 6, 2011

WOD 4/6/11

20 min AMRAP:

250 m row
10 Push Press (95#/65#)
15 KB Swings (55#/35#)
20 Sit-Ups

Tuesday, April 5, 2011

Some great, easy semi-paleo dishes!

The Turkey and the Egg

1 lb ground turkey meat
1 tsp garlic powder
3/4 tsp red curry powder
*mix meat and spices well and fry until meat is fully cooked
3 eggs scrambled
1/3 cup chopped green onion (chives)
*add scrambled eggs and chives to the already cooked ground turkey and continue to fry until eggs are fully cooked.

-This is a tasty breakfast staple that you can add sides to for a well rounded breakfast. I would suggest a side of fresh chopped fruit or natural/organic apple sauce. If you like whole wheat bread, you can add a side of whole wheat toast too! As always, I would recommend some almond milk or soy milk but regular low fat milk is good too. Try to stay away from the refined juices.

Monday, April 4, 2011

WOD 4/4/11

6 Rounds:

3 wall climbs
6 burpees
12 wall balls (20#/15#)
18 kb swings (55#/35#)

2011 CF Games Open Sectionals WOD #2

15 min AMRAP

1) 9 deadlifts (155 lbs)
2) 12 true push ups ( body must be completely rigid and hands must come off the ground at the BOTTOM of each rep while chest is on the ground)
3) 15 box jumps (24 in) * must be fully extended at the top of the jump

I did this wod twice. First time I got 8 rds + 4 box jumps. Second time I got 10 rds + 2 deadlifts.

It royaly sucks!

Friday, April 1, 2011

WOD 3/31/11


50 Lateral hops
40 KB swings (55#/35#)
30 Thrusters (65#/45#)
40 Lateral hops
30 KB swings
20 Thrusters
30 Lateral hops
20 KB swings
10 Thrusters

Wednesday, March 30, 2011

Saturday, March 26, 2011

2011 CF Open Sectionals WOD #1

10 min AMRAP

1) 30 Double Unders
2) 15 Power Snatch (or any way overhead)

*** I did this wod twice and it sucked royaly both times. My second score was better and my official score for the Games is: 5 rds + 25 DU's

Modified 1/2 Murph

For time:

1) 800m Run
2) 50 cal. Row
3) 100 Push ups
4) 150 Air Squats
5) 800m Run

time- 22:00

Thursday, March 24, 2011

3/24 Chipper

For time:

100 Air Squats

75 KB Swings (55#/35#)

50 SDLHP (65#/45#)

40 V-Ups

30 True Push-Ups

20 Pull-Ups

Tuesday, March 22, 2011

Annie... Plus a "little" row




Followed by...

A "short" 2000 meter row

Monday, March 21, 2011

A couple of things

First of all, its not too late to sign up for the CrossFit Games Open Sectionals! Its only $10 to sign up and compete against the rest of the CrossFit world, so get on that! Its a whole new level of awesome when you know that the rest of the people signed up for the Games qualifiers are competing alongside you across the world. Pretty special actually if I do say so myself.

Secondly, we will be posting a Paleo Potluck menu soon with a few dishes that are sure to please the palate and the body! Recipes will be included for those of you that want to try out these dishes. Also, please feel free to post your organic and/or paleo recipes on the blog so that we can all enjoy them.

Hope everyone is doing well. Until next post, keep smashing wods Firebreathers!!

Sunday, March 13, 2011

3/11 WOD

3 Rounds for time:

15 Push Press (65#/45#)

20 Box Jumps

15 KB Swings (55#/35#)

20 Toes to Bar / 25 V-Ups/ 50 sit-ups

50 Air Squats

Tuesday, March 8, 2011

Wod "3x Complex"

10 rds for time of:

1) MedBall Complex (3 reps of: medball clean to 2 for 1 wallball)
2) Hang Complex (3 reps of: 1 knees to elbows, 1 toes to bar, 1 pull-up)
3) Kettlebell Complex (1 set of: 3 kb clean and press (right arm), 3 kb swings, 3 kb clean and press (left arm)

*ideally, these complexes should be done unbroken.

Saturday, March 5, 2011


8 rounds for time of:

1) 5 Ring Push-ups
2) 10 Ring Dips
3) 15 Pull-ups
4) 20 Double Unders

Wednesday, March 2, 2011


This wod is sort of a team wod format but each athlete keeps track of his/her own personal rep count.

*Person on the GHD is the pace setter. One teammate does 15 GHD sit-ups while the other 2 teammates do max reps of Thrusters (95/65) and Power Snatch (75/55). After GHD is completed, each teammate rotates to a new station until all teammates have completed each station for 1 round.

WOD is 6 rounds for max reps of combined Thrusters and Power Snatch.

This is a tough one, have fun with it!

Monday, February 28, 2011

Strength work

CrossFit Total if possible

(Max Deadlift, Strict Press, Back Squat)


6 sets of 3 reps of each movement @ approx. 80% of max.

Friday, February 25, 2011

Another 6x3 Wod

Scored for total reps

*6 x 3 minute sets with 1 minute rest between sets
*Complete each ESTABLISHED set, then use the remainder of the 3 minutes to do the AMRAP portion.

1) 80m Bear Crawl, AMRAP Handstand Pushups or mod with Regular Push ups
2) 40m Broad Jump, AMRAP Towel Pullups
3) 20m Handstand Walk, AMRAP "Ball Over Bar"
4) 15 Squat Cleans (95/65), AMRAP Sumo Deadlift High Pull (95/65)
5) 10 Burpees, AMRAP Unachored Sit-ups
6) 5 Deadlift (80% of max), AMRAP 20m Shuttle Runs

Wednesday, February 23, 2011

6 x 3

6 x 3 minute 1 minute between rounds:

#1 Row 250 meters followed by max reps of C&J with remaining time (135#/95#)

#2 Max Burpees in 3 minutes

#3 Row 250 meters followed by max Sit-Ups with remaining time

#4 Max Box Jumps in 3 minutes

#5 Row 250 meters followed by max Push-Press (135#/95#)

#6 Max Air Squats in 3 minutes

2011 Reebok CrossFit Games!

So most of you already know due to my endless talk of this event but the 2011 CF Games are coming up in July. The Games will be held in Carson, CA (Los Angeles) at the Home Depot Center from July 29th-31st. Tickets are on sale on, for a limited time the tickets are $40 a piece for the WHOLE WEEKEND! I've already purchased mine and Holly's but if any of you want to go, you'd be more than welcome to carpool with us! We'll be leaving the 28th and coming back on the 1st of August. If you're interested, don't miss out on your chance to see the very best CrossFitters in the world compete for the title of "World's Fittest Man and Woman". Hope to see some of you there!

Just another brutal wod

30 minute AMRAP

1) 4 Overhead Squat (115 lb)
2) 6 Toes to Bar
3) 8 Ring Dips
4) 10 Box Jumps (32 in)

Monday, February 21, 2011

Oh Boy...

10 rounds for time:

250 m row
5 burpees
10 kb swings (55/35)
15 air squats
20 double-unders

Saturday, February 19, 2011



1) Thrusters (95/65)
2) Pull Ups

Lactate Threshold

If anyone is wondering what the "Lactate Threshold" REALLY is in relation to maximal exercise, this article has some good information. I hear a lot of misinformed or partially misinformed crossfitters talking about this and it's kind of irritating to hear bad info getting passed around. My former Exercise Physiology professor at Nevada would laugh his ass off if he heard what some of these lemmings were saying abot LA Threshold!

Wednesday, February 16, 2011

2-16-11 WOD

BUY IN: 1,000m Row ***must be completed before the 2 rounds can be started

2 Rounds for time of:

1) 60 Mountain Climbers
2) 40 Med Ball Cleans (20lb/14lb)
3) 20m Dumbbell Overhead Walking Lunge (45lb plate/25lb plate)
4) 40 Push Press (75 lb/45 lb)
5) 60m Dumbbell Farmer Carry (Use a weight that would HONESTLY be challenging to carry 20m!)
        (If you're in Lombardi, the length of the floor from "garage door" across to the fence is about 20m)

CASH OUT: 100 un-achored sit ups

*Clock starts before the "buy in" and ends after the "cash out"

Sunday, February 13, 2011

Death by... Squat cleans and Push-ups

1) First minute: do 1 squat clean (95#/65#)
Start of minute 2: 2 squat cleans
And so on... until failure

Rest one minute

2) Do 1 true push-up first minute
2 the second minute
And so on...

Indoor Triathlon "University of Nevada Challenge"

For Time:

1) Swim 400m
2) Row 2,500m
3) Run 4 miles

time- 56:00

Friday, February 11, 2011

Wednesday, February 9, 2011

WOD for 2/9/11

3 rounds for time:

21 push-press (85#/50#)
15 burpees
12 pull-ups

bad ace murph

run a mile
100 pull ups
200 push ups
300 squats
run a mile
plus a 20 pound vest
this wod was killer the push ups were death. i didnt do as well as i could have
RJ 47:30

Sunday, February 6, 2011

a quote from the 2009 CrossFit Games winner Mikko Salo

"I have this thing about never going to lay on the floor after a WOD. And I think in the shirt it can be said somehow like: When animals surrender, they go laying on their back on the floor. Mikko never lays on his back on the floor."
 -Mikko Salo

Friday, February 4, 2011

fun little wod

10 rounds for time

10 box jumps (20in ish)
5 kettlebell swings (70 lb)
10 Overhead Alternating Lunge (45 lb bar) *not a walking lunge, stand in place
5 burpees

my time- 14:01

Tuesday, February 1, 2011



1) Double Unders
2) Sit-ups

*any type of sit up may be used.

Monday, January 31, 2011

Friday, January 28, 2011

Fight Gone Worse

3 Rounds:

20 cal row
20 wall ball (20#/14#)
20 sdhp (75#/45#)
20 box jumps (24")
20 push press (75#/45#)

6:30 AM WOD...

10 Rounds for time:

1 clean and jerk (155#/105#)
5 pull-ups
10 kb swings
15 sit-ups

Tuesday, January 25, 2011

Kettlebell Mind F*ck

20 minute AMRAP

ONE ROUND= sets of 1,2,3....10 KB swings (70 lbs)

* Do one swing, then put kb down and rest. Two swings, rest etc. Until you get to ten swings. Once you finish with your set of ten swings, that is ONE round.
* IF YOU Drop or set the kettlebell down in the middle of a set of swings ie. Failing on the 4th swing of a set of 7, you MUST start those 7 swings all over until they are finished consecutively.
* Be Smart with this wod! But don't slack on it either. Full effort is Full victory

Sunday, January 23, 2011


Hey RJ, Curtis said that we might be able to come down to Vegas for a weekend in the near future. If so, we should all get together for a few wods. That would be a lot of fun. Also, try the workout called "RJ". Its a Hero (fallen soldier) wod if Im not mistaken. You might wanna give it a try.

It is:

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

I dont have a rope yet or else I would do it and post a time for it.

Thursday, January 20, 2011

anyone still looking for nutrition tips or healthy recipes that fuel the body for optimum CrossFit? here is a link

Check out this site,

I dont follow the "Paleo Diet" to a T but I take the basic principles along with Whole9 and add a bit of my own flair. But this site has great recipes and ideas for daily/weekly food preparation.

Hope everyone is doing well!

"What you put into your body is what you will get out of it. Feed it trash and all you become is a big dumpster..."

This WOD is named after myself, Its a mix of some of my favorite movements. There will be another tomorrow with a list of all of my least favorite movements


This wod is a ladder wod, meaning the rep scheme is reversed on the way back.

For time:

5/40   Front Squats (135lbs)
10/35 Burpees
15/30 Ring Dips
20/25 Dead Lifts (275lbs)
25/20 Kettle Bell Swing (70lbs)
30/15 L-Sit (seconds held)
35/10 Overhead Walking Lunge (45lb bar)
40/5   Pull-Ups

*start going UP the ladder from 5. Once the last movement is completed with 40 reps, descend DOWN the ladder starting with 40 reps of the first movement that you previously did 5 reps of.

Tuesday, January 18, 2011

just another wod

Cindy. 20min amrap

5 pull-ups
10 push ups
15 air squats

3 minute break

2 mile run

3 minute break

1/2 Mary. 10 min amrap
5 hand stand push-ups
10 1 leg squats ( alternating )
15 pull-ups

Saturday, January 15, 2011


3 rounds for time:

1) Run 400m
2) 35 Overhead Squats (75lb)
3) 21 Pull-Ups


*Kinda bummed out that we had to run in and out of the building for our 400m runs. We wasted approximately :45 to 1:30 doing this.

Friday, January 14, 2011

wall climbs of death

five rounds for time
10 wall climbs
10 toes to bar
20 box jumps

RJ 19:30

its been way to long

three rounds for time
6 muscle- ups
30 wall ball shots @ 20
12 hand stand push ups
15 power cleans @ 135

RJ 21:47


20 min AMRAP:
10 push press (115/85)
10 kb swings (55/35)
10 box jumps (24"/20")

Humphry Slocombe

Created to erase a weekend's worth of mistakes...

6 rounds:
250 m row
12 kb swings
10 medicine ball clean-to-wall ball
8 burpees

Sunday, January 2, 2011

Functional Movements, Executed at a High Intensity Across Broad Time and Modal Domains

I can't stress enough the importance of varying your workouts. Its not only important to vary your movement types, movement reps, combinations of movements, lengths of workouts and equipment used for movements. It is also important to diversify your training environment as well as your "mode of high intensity". What I mean by this is, instead of always working out in the same gym area or same local park or wherever the hell you work out, switch up your environment. Switch between indoor and outdoor wods, change the temperature and overall "feel" of your environment. This fits in perfectly with the CrossFit motto of preparing for the "Unknown and Unknowable". I was watching a show on sports science the other day and the researchers were discussing the affect of cold and hot temperatures on the athletes and their ability to perform. Muscle coordination (neurological function)-(reaction time), breathing and overall comfort are all affected when temperatures reach either end of the spectrum. Varying adaptability to many different environments enhances our ability to perform and improves our overall fitness.
Many people often find certain tasks more annoying or as I like to call it "challenging" to do when it is windy outside. If there is a particularly windy day outside, work out outside. Its a real life situation that will challenge you to adapt to and overcome a circumstance you will be faced with on any given day. Our bodies, much like our minds can only learn what we teach them to know. For example, it would be ludacris for me to sit you down and give you a random test on the history of Uzbekistan when you probably don't have the first damn clue about it. Wouldn't it be equally ludacris for me to have you slide across a frozen sheet of ice on your feet and stay perfectly balanced and standing (like many children like to do on a winter day), if you had never even walked on ice before? You would probably eat shit trying to do it. This is why we PRACTICE many different skills in different environments. Our bodies adapt and learn to deal with the elements at hand. The more skills we acquire, the "fitter" we are for our many different environments that we encounter and have to work through.