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.