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.