Saturday, April 30, 2011

“Seppuku” ...


10 rounds for time of:

  • 10 L Pull-Ups
  • 10 Ring Push-Ups
  • 10 Knees-to-Elbows

24:39 Rx

"Seppuku" is a form of Japanese ritual suicide by disembowelment. Seppuku was originally reserved only for samurai. Part of the samurai bushido honor code, seppuku was used voluntarily by samurai to die with honour rather than fall into the hands of their enemies (and likely suffer torture), as a form of capital punishment for samurai who had committed serious offenses, or performed for other reasons that had brought shame to them. The ceremonial disembowelment, which is usually part of a more elaborate ritual and performed in front of spectators, consists of plunging a short blade, traditionally a tantō, into the abdomen and moving the blade from left to right in a slicing motion.

Friday, April 29, 2011

"Live Wire"...

"Live Wire"

3 rounds for time:

• 7 Deadlifts (315)

• 21 Double Unders

10:52 Rx

Sunday, April 24, 2011



With a 20 lb Weighted Vest:

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

44:03 , without vest

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Saturday, April 23, 2011

Thursday, April 21, 2011

"Collin" (Sort Of)...


6 rounds for Time:

• Carry sandbag 400 meters

•12 Pull Ups

•12 Box jumps (24”)

•12 Bench Press (115)

34:38 Rx

Pull Ups & Bench Presses Unbroken!

(Subbed PUs & BPs for PPs & SDHPs because of wrist)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Wednesday, April 20, 2011

"Open WOD 11.5"...

Open WOD 11.5

AMRAP 20 of:
5 Power Cleans (145)
10 Toes to Bars
15 Wall Balls (20)
6 Rounds + 24 reps Rx!
Wall Balls were brutal and Cleans were a mess. Least favorite of Open WODs yet.

Monday, April 18, 2011

"Kettlebell Little Salty Dog"...

"Kettlebell Little Salty Dog"

5 rounds for time of:
15 KB Deadlifts (53)
15 Push ups

4:46 Rx

Sunday, April 17, 2011



5 rounds for time of:
  • 400 meter run
  • 15 Overhead squat (95)

19:09 Rx

2:10 SLOWER than PR.

Friday, April 15, 2011



30 Clean and Jerks for time (135)

4:29 (95)

Still dealing with wrist issues. Hopefully Rx next time.

I have only done this once before - April 5, 2010 -  5:17 (65)  My second day of Crossfit.

Thursday, April 14, 2011


Today I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

23:33 Rx

First running WOD @ Crossfit Synergistics

Wednesday, April 13, 2011

"Snatch & Sit"...

"Snatch & Sit"
21-15-9 reps for time of:
Kettlebell Snatch (35)
Abmat Sit-Ups

4:49 Rx

Open WOD 11.4

Burpee / OHS / Muscle-up

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
30 Overhead squats (120lbs)
10 Muscle-ups

79 reps - Rx

Wanted 90 but considering OHS have been a goat of mine for the last year I am happy with 19 reps @ 120# after 60 Barbell Hop Burpees.

Friday, April 8, 2011

"Crossfit Total"...

CrossFit Total

Back Squat, 1-rep max - 315#
Shoulder Press, 1-rep max - 160# (5# PR - failed on 165#)
Deadlift, 1-rep max - 405# (failed on 420#) 
Total: 880# @ 155lbs BW - 35# PR

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Thursday, April 7, 2011

"Kettlebell Fran's Pushy Little Sister"...

"Kettlebell Fran's Pushy Little Sister"

21-15-9 reps of:

  • KB Snatch (R) 35#

  • KB Snatch (L) 35#

  • Push-ups

3:39 Rx - Unbroken - 15 second PR from last time.
That is an all out burner!!!

Wednesday, April 6, 2011

Open WOD # 3...

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165lb)
Jerk (165lb )

1 Round Rx

Wrist pain. I got on the board with one round and stopped. Not worth getting injured.

Monday, April 4, 2011

"Fight Gone Bad"...

3 Rounds of 1 minute at each station: 1 Min rest between rounds.

Total reps for score
• Wall-ball, 10 ft target (Reps) (20): 20-17-14
• Sumo deadlift high-pull, (Reps) (75): 20-15-15
• Box Jump, 20″ box (Reps): 20-16-15
• Push-press, (Reps) (75, 50): 15-14-13
• Row (Calories): 10-9-16

Total Reps: 85-71-73 = 229 Rx

* Damper on "1" first two rounds, 10 on the third. Can do a lot better!

Sunday, April 3, 2011

Overhead Squat - One Rep Max...

Overhead Squat - One Rep Max

205# - 10# PR!

I have attached a video by Mark Rippetoe for you to watch. It is a good review of basic squat performance and analysis of the overhead squat. There is a need to stress the importance of proper technique in the overhead squat. More than any other lift incorrect technique on overhead squat will result in a failed attempt.


Saturday, April 2, 2011

Friday, April 1, 2011

Deadlift - 1 Rep Max

Deadlift - 1 Rep Max - 415# - 10# PR! - Sweet!

Open WOD # 2 (Second Attempt)...

AMRAP 15 minutes of:

9 Deadlifts (155lbs)
12 Games Style Push-ups
15 Box jumps (24")

9 Rounds + 15 reps Rx

2 Rounds + 1 reps BETTER than last time!!!

Deadlifts & Push-Ups unbroken