Sunday, February 27, 2011

One Rep Max Back Squat...

One Rep Max Back Squat - 350#
This was a PR of 45# !

Crazy to think that my PR was 185# a year ago when I started Crossfit. THIS SHIT WORKS!

The Underground Creed...

I understand that I am different yet will be given no special treatment here.

I will go through hell, and there will be no excuses, no turning back once I walk through these doors.

if I vomit, that is no excuse to stop my workout. I will get back up again …and again.

I will lift heavy and break records.

if it’s easy, I will go heavier.

I understand that this is a battle, I am here to dominate, nothing less. sitting down … lying down … these are not options.

I will earn my respect by getting bigger, stronger and faster.

I will outwork my opponents and do the extra work that no one ever told me to do.

I will train with fire in my eyes.

I will not back down.

I will be prepared for battle.

I am an Underground Beast!

Words by: Zach Even-Esh

Saturday, February 26, 2011

"Battery Acid"...

WOD 1: "Battery Acid" reps for time of:
Deadlift (315)
Box Jump (30)

2:02 Rx

Friday, February 25, 2011

Atlas Stone to Shoulder...


■Stance = wide enough to accommodate the stone.
■Stone sits between the ankles with clearance for the arms.
■Weight toward heels.
■Both lower and thoracic spine are flexed.
■Arms straight, (acting like straps) hands/palms gripping the bottom of the stone facing one another; fingertips pointing towards each other.

Execution: (LIFT)
■Slowly dead-lift the stone from the ground.
■Slide feet towards the midline and pinch the knees together creating a shelf.
■Bend at the knees and lower the stone into the lap
■Re-Grip the stone with arms and hands in the 'Cobra' position. Chest and abdomen are pulled tightly to the stone.
■Extend the knees and hips rapidly, drive heels down, and roll the stone up the midsection towards the dominant shoulder while aggressively pulling the stone upwards with the arms.
■Stand to full extension with the stone sitting on the dominant shoulder to complete the movement.

Source: Hybrid Athletics

“Triple Sec”...

10 Rounds, not for time.

1 RM Press: 135# x 10

Max Rep Strict Pull ups: 22-15-12-11-10-10-8-8-8-8

1 RM Stone Shoulder: 140#-154#-140#-140#-140#-140#-140#-140#-140#-154#


Thursday, February 24, 2011

"Sangria Sabotage"...

30 Pull-Ups
9 Squats @ 50% 1RM (155)

30 Push-Ups
9 Squats @ 50% 1RM (155)

30 Sit-Ups
9 Squats @ 50% 1RM (155)

30 KB Swings at 24kg
9 Squats @ 50% 1RM (155)

30 Air Squats
9 Squats @ 50% 1RM (155)

10:31 Rx

Tuesday, February 22, 2011


AMRAP 20 of:
5 Pull ups
10 Push Ups
15 Squats

18 Rounds plus 5 Pull Ups & 5 Push Ups -  Rx

Monday, February 21, 2011

“Purple Drank”...

“Purple Drank”
4 Rounds for time of:
6 Deadlifts (315)
12 Ring Dips
20 Double Under Attempts


All deadlifts and ring dips unbroken.

(As Rx was 40 double unders per round. I am working on them and hopefully will be there soon!)

Saturday, February 19, 2011

2008 CrossFit Games Dead-Lift/Burpee WOD

2008 CrossFit Games Dead-Lift/ Burpee WOD
5 Rounds for Time of:
5 Deadlifts (275)
10 Burpees
4:19 Rx

Here is the final info from the event in 2008:

Another great heat was the 10:20 Men's Deadlift/Burpee workout. The competition was fierce, with the top five finishing within 10sec of each other.

There was a bit of extra drama at the starting, when Brett Marshall took his place in front of one of the bars. Brett hadn't planned on competing. He had been saying for months that he would come only to support his fellow Canadians in their quest to retain the title. But when he got back to Aromas, the spirit of competition was too great. Given his performance the previous year (2nd overall), Dave Castro gave the OK, and Brett was in.

The finishing order for the heat was:

1. Chris Spealler 2:41
2. Eric O'Connor 2:44
3. Ricky Frausto 2:46
4. Pat Barber 2:49
5. Dutch Lowy 2:51
6. Brendan Gilliam 3:18
7. Brett Marshall 3:29
8. Scott Delozier 4:17
9. Jeff Fleming 4:38
10. Edgar Pangilinan 5:26
11. Jason Westfall 5:34
12. Gabe Rinaldi 5:39

Here is video of the event:

Friday, February 18, 2011

500 meter Row & 3 Postition Snatch...

1. 500 meter Row
For time. - 1:36.5 - PR by 18 seconds!
2. 3 Postition Snatch

5 sets of 3. - Worked up to 95# focusing on form.

There are a number of different ways to do the 3 pos. Snatch. Today our 3 positions will be (1) from the high hang, or “pockets”, (2) from below the knee, and (3) from the floor. One pull from each postition equals One set. Rest as needed between sets and complete 5 sets climbing up in weight. All of these will be Power Snatches.

Thursday, February 17, 2011

“Heavy Helen”...

“Heavy Helen”
3 Rounds for time of:
400 meter Run
21 KB Swings (70)
12 C2B Pull ups

14:11 Rx

This was 1:53 SLOWER than my PR in September! UGGGHHH! Not running for 2 months during WODs has really screwed my performance. Add another thing to the goat list!

Wednesday, February 16, 2011

“Sugar Daddy”...

“Sugar Daddy”
21 Deadlifts (225)
400 meter Run
15 Deadlifts
400 meter Run
9 Deadlifts
400 meter Run

9:57 Rx
All Reps Unbroken.

I need to work on my running!

Monday, February 14, 2011

“Black and Blue”...

"Black and Blue”
5 rounds for time of:
10 Power Cleans (135)
10 Burpees
10:59 Rx

Spent too much time looking at the bar!

Saturday, February 12, 2011

"G. I. Jane"...

G. I. Jane
For time: 100 Burpee pull-ups

I finished with 3x30 GHD Sit Ups

Friday, February 11, 2011

Press (5x3) & "The Animal"...

1. Press
5 sets of 3 across at 85% (125)

2. “The Animal”
150 KB Swings for time (70)
10:35 Rx

“Optimal experience, where we feel a sense of exhilaration, a deep sense of enjoyment that is long cherished, does not come through passive, receptive, relaxing times. The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile. Such experiences are not necessarily pleasant at the time they occur. Yet, in the long-run, optimal experiences add up to a sense of mastery, or perhaps, better, a sense of participation in determining the content of life.” - Mihaly Csikszentmihalyi

Thursday, February 10, 2011

Happy 10th Birthday! history by Greg Glassman from CrossFit-Journal-#40 (Decemeber 2005)

On November 15th, 1999, astronomers sent a powerful radio transmission toward a star cluster 25,000 light-years away in hopes of someday communicating with extraterrestrial intelligence. If lucky, a response could come back in 50,000 years.

On February 10th, 2001, Lauren and I first published our simple, distinctive workouts on the Internet in hopes of someday communicating with intelligent life in the fitness world. The experiment has proven to be a stunning success, with a comparatively rapid return, and it gave birth to a community that is revolutionizing fitness and training.

This month we want to share our thoughts on the growth and development of CrossFit and share our dreams and commitments as stewards and servants of the CrossFit community.


The website was not our idea. In fact, the domain name was registered and held in trust by a friend and client, Mike Bender, ten-time winner of the Toughest Cop Alive competition, who waited patiently for us to come to understand the potential of the Internet and the need for a website.

It was Ben Elizer, another CrossFit client and Silicon Valley software developer, who in the later part of 1999 first proposed a CrossFit website. Ben’s software firm KnowWare, now defunct, had done technical work for many of the better-known dot-com startups and had the connections, contacts, and experience needed to secure venture capital and take a startup public.

KnowWare put together a series of meetings with artists, programmers, developers, and investors to plan the launch of The proposed business model was to produce a high-tech feature-packed website with venture capital, go public, and then figure out how to make money from it. The line was “Get eyes, then monetize.”

The developers knew how to build a site, draw people to a site, and get investors, and we knew how to make monsters of men. None of us could quite figure out how we’d make money, and that was OK with all of us, but our perceptions of how to best draw people to a fitness concept ultimately diverged. The dot-com experts, the developers, believed that an expensive website and investor-funded giveaways would carry us to an IPO. They’d done it before. We thought that uniquely effective programming delivered daily via a “Workout of the Day” or “WOD” would do the trick.

When we explained that we thought our workouts were so effective that if we were to post one every day, someone would eventually find them, try them, have great results, and come back and tell friends, the dot-comers laughed heartily and condescendingly chortled, “Ahhhh, the old grassroots approach!” (They also loved the “ring” of “Workout of the Day.”)

We worked and planned, discussed and argued with our development/management team for months about the visions for while working toward the first phase of funding. Then, in the second week of March, 2000, the NASDAQ began a freefall heralding one of the greatest market collapses in U.S. history. The plans for evaporated as quickly as the fortunes and dreams of so many investors.

Frankly, while sorry for our newfound friends’ financial ruin, we were quite relieved. For the rest of the year we got back on task with trying to get kicked out of one more commercial gym.

Relieved but still intrigued, we couldn’t put to rest the idea of sharing our fitness programming with the world. We were haunted by the notion that if our programming were indeed as effective as we thought it, the Internet might provide the opportunity to prove as much by allowing us to inexpensively and powerfully give the kernel or our work—our workouts—a global test and distribution.


On February 10th, 2001, went live with a single ugly page featuring our first workout on a blue background and white font that we only months later learned printed as a blank page.

Five years later, without a penny spent on advertising, marketing, or promotion, has over 75,000 regular unique visitors from around the world, over 1 million visits so far this year, and over a terabyte of data delivered monthly.

In the last year alone CrossFit has appeared in the magazines Law and Order, Outside, Grappling, and Skiing. Last month Men’s Journal listed CrossFit at number 4 among the “50 Greatest Health and Fitness Websites” and is wrapping up a feature story about CrossFit for its February 2006 issue.

There are currently 49 CrossFit affiliates; last year at this time there were seven. Our “cyber community,” whatever that is, spawns sub-communities that sweat, laugh, and cry together—in the flesh. Formal and informal, temporary and enduring, planned and impromptu, these participant-driven gatherings of CrossFitters have the potential to revolutionize the fitness industry.

Our claim to being a peerless developer of fitness has gone unchallenged in 5 years of “put-up, challenge the standard, or shut-up” WOD postings, and has been tested thoroughly and impartially in police and military clinical trials in the U.S. and Canada.

CrossFit is growing like a weed. It’s that old grassroots approach.

Listening to You

The idea of fitness programming based on constant variance of functional exercises executed at high intensity came from us. All the following innovations came directly from our clients:

  • Getting our own facility
  • CrossFit Journal
  • Seminars and certifications
  • Website
  • Registering the domain name
  • Videos and DVDs
  • CrossFit store
  • T-shirts
  • Blog format for the website
  • Affiliate program
  • Message board
  • Moderation of the message board
  • CrossFit FAQ
  • CrossFit Live

Everything that has followed the initial spark of the programming concept has been a direct response to the repeated demands, requests, and pleadings of people who do CrossFit. It is also CrossFitters who will continuously develop and refine the CrossFit model as we continue our commitment to making co-developers of the best coaches, trainers, athletes, and thinkers in fitness. We are an open-source fitness program.

As stewards of this community we are committed to providing improved infrastructure, tools, and services to support CrossFitters everywhere.


Keeping the site up is paramount. Our cumulative downtime in five years of operation is less than several hours. has survived floods, roof leaks, and power outages when hosted in our garage and company and equipment failures when hosted professionally. With unusual luck and the dedication of tireless friends, and while hop-scotching from one server to another (six moves so far), we’ve not missed a workout in five years. The other constant has been increased traffic on the site.

In April of 2003 we unveiled a redesign of The remodel featured a professional design, new message board, and weblog architecture powered by Moveable Type. Brian Mulvaney had been goading us toward the blog format for over a year. It was Brian’s persistence on the subject of blogging that led us to the view that websites with dynamic front-page content that formed community would thrive while others would be relegated to billboard status.

It was the blogging structure and spirit of the new site that excited the need for more and better media. Larger photos and more and better videos, have proven themselves to be powerful community building and fitness driving tools.

This summer we put in the hands of professional IT care. Jim Roe, our new IT guy, is a veteran of high-traffic mission-critical site management. We are, for the first time, not just maintaining a website but also planning and building infrastructure for future growth and traffic.

As well as accommodating more traffic, building bigger machines with bigger, faster pipes gives us sufficient economy of scale to reduce costs for affiliates to produce high-bit-rate media.

Moveable Type upgrades and plug-ins are going to enable us to e-mail the WOD and allow everyone to post their comments to the WOD blog via e-mail. We have a long list of fixes and modifications slated in 2006 for the Moveable Type interface.

Two other additions to the site are scheduled for early 2006. First is the new CrossFit message board. Lynne Pitts will be moving us from our current slow and overloaded Discus message board to vBulletin in a move that will support a more robust and feature-packed platform. The move from Discus to vBulletin is as big a step as moving from the first board to Discus was. Lynne continues to be a CrossFit pillar.

Also slated for early 2006 is the CrossFit Fitness Wiki. The CrossFit community includes scores of subject matter experts whose authority is nearly matched by the color and power of their expression. In our Wiki, authority, authenticity, and color will be valued over comprehensiveness and breadth. Expect articles like “Defense from the Front Seat of a Car,” “Fitness Advantages of Single-Speed Bikes,” “The .308 Rifle,” “The Overhead Squat for Core Strength”, and “Freezing to Death.” The CrossFit wiki will be a prominent place to showcase and develop articles worthy of permanent and very public display.

Complicated network is at the center of a fitness revolution. The CrossFit website, the CrossFit affiliates, our friends, and our seminars form a complex and efficient network of support, expertise, experience, education, camaraderie, and fun. This network presents a viable challenge to the traditional fitness and training culture and industry.

Thousands have come to and found a much better way to work out. Most of these same people have found their fellow CrossFitters to be intelligent, engaging, fun, and multidimensional. Through seminars, workouts, e-mails, and phone calls, many, many of us have made new and strong friendships. The hundred or so people involved with the affiliate program are discovering the unmatched satisfaction and excitement found through teaching and sharing fitness with others.

This is indeed a revolution.

Wednesday, February 9, 2011

"Game Day 1"...

Game Day 1
12-9-6-3 Reps for time of:
C2B Pull ups
Front Squats (135)
Handstand Push ups

10:57 (Used 25# plate for HSPUs)

Monday, February 7, 2011

The 10 General Physical Skills

The 10 General Physical Skills

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

(Thanks to Jim Crawley and Bruce Evans of Dynamax and The CrossFit Journal)

Sunday, February 6, 2011

"I See The Sun"!

For time:
10 Back Squats (155#  - 50% 1RM), 20 Push-ups
9 Back Squats, 18 Push-ups
8 Back Squats, 16 Push-ups
7 Back Squats, 14 Push-ups
6 Back Squats, 12 Push-ups
5 Back Squats, 10 Push-ups
4 Back Squats, 8 Push-ups
3 Back Squats, 6 Push-ups
2 Back Squats, 4 Push-ups
1 Back Squat, 2 Push-ups


At Globo Gym so used rack - no bumpers

(* Rx is weight from the ground, not a rack)

Saturday, February 5, 2011

"Car Bomb"...

"Car Bomb"

21-15-9 of:
C2B Pull Ups
 Box Jumps (24)

4:52 Rx (just under 5 min cap)

Finish: 3x30 GHD Sit Ups

Friday, February 4, 2011

“The Other Total”...

“The Other Total”
1RM Clean - 185# (30# PR)
1RM Bench - 250# (5# PR)
1RM Overhead Squat - 170# (15# PR)

Three PRs in one day...Sweet!

Wednesday, February 2, 2011

"Itsy Bitsy Spider"...

"Itsy Bitsy Spider"
15 Back Squats (135)
15 Weighted Pull Ups (35)
21 Back Squats (115)
21 Pull Ups (20)
36 Back Squats (95)
36 Pull Ups


Tuesday, February 1, 2011


21 Deadlifts (225)
100 Barbell Hops
18 Deadlifts (225)
100 Barbell Hops
15 Deadlifts (225)
100 Barbell Hops
12 Deadlifts (225)
100 Barbell Hops

Barbell Hops are a lateral jump over the bar. Every jump counts as a rep, so over and back = 2 reps

13:57 Rx