Monday, January 24, 2011

"2011" Training

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WOD #1
For time:
-30 unbroken double unders (athlete cannot move on to the next exercise until 30 unbroken double unders are completed)
-15 P/Clean & Jerk (175lbs/120lbs)
-20 burpees
-30 pistols
-20 R arm Kettlebell Snatch (1.5pd/1pd)
-20 L arm Kettlebell Snatch (1/5pd/1pd)
-10 muscle ups
-30 unbroken double unders

16min cut-off


Three rounds for time of:
Run 800 meters
Rest 2 minutes

"learn to love death's ink-black shadow as much as you love the light of dawn."Spartan Soldier

Sunday, January 23, 2011

.com & OPT

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WOD#1 (my time: 3:23)
3 rounds for time:
DLx10 @275#
Double unders x50

WOD #2 (Brutal ass wod, 1st round was 32cal and from there it was all down hill. Ended up with 68cal total...killer wod though, good skill wod for me)
5 rounds
2min work/3min rest

-When the 2min timer begins, the athlete performs 20 chest-to-bar pull-ups.
In the remainder of the 2 minutes they row as many calories as possible.

Rest 3 minutes.

(35-19calories...shooting for 35 and no less than 19 is my goal on calories)

Score is total calories rowed in the five rounds

Friday, January 21, 2011


For  This was a skill wod for me.
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups 
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs


Then: 15min rest

Again faster WOD

8min Amrap
Kb swing @70lbs ( I used 88lb KB)
Thruster @95lbs

1&1, 2&2,3&3 etc until the 8 min is up.

Rnds completed:9rnds

Wednesday, January 19, 2011

"I didn't hear no bell"


Warm-up/ Skill Wod
3 RFT: 20 unbroken Pull ups, 20 Pistols (alt sides)


5rounds for time 
5 power clean @205
500m row

Tuesday, January 18, 2011


Frans Brother
OHS @95



1000m Row
1000m Row


Thursday, January 13, 2011

This must not register on an emotional level

7 Rounds
7 Power Snatch
7 Overhead Squat
7 Snatch Balance
(115lbs for all 3 movements)


Then: Rest as needed


Squat clean @ 135
ring dips

Time: 6:23


.com WOD

5 rounds for time
GHD x20
Push Jerk x5 (used 230lb on every rnd)

Wednesday, January 12, 2011

You Can Be Whoever You Want To Be

.com + I AM CrossFit Challenge

AMRAP 15min
250m row
25 pushups

my rnds=6rnds+15 pushups (Pushups crushed me)

3rnds for time:
400m run
15 pullups
7 Hpc @ 135#

My time: 8:19

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Tuesday, January 11, 2011

Anything is possible

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps


This was for sure a skill WOD for me with all of the Gymnastics moves...great WOD!

Saturday, January 8, 2011

Time to step it up for sectionals!

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters


WOD #2
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

Fittest Games Challenge

This is going to be a great time! Feb 13th is the kick off!
CC-Fittest Games-Part 1 from SICFIT on Vimeo.