Monday, August 29, 2011

2011 CF Games Master WOD # 2 - "Chipper"

For time:

10 Handstand push-ups

20 Wall ball shots, 20 pound ball to 10' target

30 Toes-to-bar

40 Power cleans, 115 pounds

50 Burpees

60 KB Sumo Deadlift High-Pull, 72 pounds


Saturday, August 27, 2011

"A Piece of Cake"...

10 Rounds for Time (While wearing a 20# vest):


6 Pull Ups

9 Back Extensions

14:38 Rx

First 7 rounds of HSPUs unbroken.

Wednesday, August 24, 2011

Max Box Jump & “Mama Mia”...

Max Box Jump - 43' (Tied PR)

3 Hand Stand Push Ups

6 Chest to Bar Pull Ups

9 Box Jumps (24)

11 Rounds + 9 reps Rx

(36 HSPU, 72 C2B Pull Ups, 99 Box Jumps)

Tuesday, August 23, 2011

Strength - Press, Push Press & Jerk Compex

‎3 Rounds of Max Reps:

Press, Push Press, Push Jerk (consecutively)

5-5-5 @ 115#

5-4-3 @ 115#

5-3-3 @ 115#

36 reps

One minute rest in between sets

Monday, August 22, 2011


150 wall balls for time (20) - 13:48 Rx

First time for Karen. Epic FAIL. Felt like my first day at Crossfit.

Cash out: 100 Abmat sit ups

Saturday, August 20, 2011

"Wrecking Ball" ...

Teams of 2 complete:

10 Muscle Ups/10 Rope Climbs

40 Box Jumps (24)

60 Wall Balls (20)

80 Push Ups

100 Air Squats

80 Back Extensions

60 KBS (53)

40 Pull Ups

20 Burpess

15:47 Rx

Friday, August 19, 2011


5 Rounds for time of:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Rest exactly 3 minutes between rounds.

40:55 Rx

Abmat Sit Ups blew me up!

Thursday, August 18, 2011

Tabata - Clubbell Swipes

Tabata - Clubbell Swipes - 7 reps

20 seconds of Double Clubbell Swipes with the 15lb Clubbells, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Count total lowest reps out of 8 cycles.
 I am still overly sore from my last week of training so I decided to use my clubbells as an active recovery. According to the inventor of the Clubbell, Scott Sonnon - "Soft tissue elasticity diminishes as we age and is primarily responsible for most injuries for athletes and the aging: which is why these apparently disparate groups are the Clubbell®’s largest advocates. Moving in three dimension washing the joint capsules with nutrition and lubrication, breaks up adhesions, smoothes off boney profiles (abating osteoarthritis), and distracts the bones (abating osteoporosis). Conventional weight-lifting equipment cannot do this. But the Clubbell®, with its protective outer coating and smooth profile, was specifically designed for swinging around the body".

Attched is a link discussing the benefits of Clubbell Training - Clubbell Training
Below is a Clubbell Swipe Tutorial

Tuesday, August 16, 2011


With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


•50 Pull-ups

•400 meter run

•21 Thruster (95)

•800 meter run

•21 Thruster (95)

•400 meter run

•50 Pull-ups

24:19 Rx - Brutal.

Monday, August 15, 2011

Sunday, August 14, 2011

400 Meter Sprint & Mobility...

400 Meter Sprint - 1:06 - 3 second PR!

Then I focused on mobility. What is mobility and why is it necessary? Well, according to the ten physical fitness domains, flexibility (also known as mobility) is not only on the list, but in the top four. Despite the fact that flexibility is one of the focal points of CrossFit, it continues to be a weakness in most athletes’ training regimens. According to the top ten fitness domains, flexibility is of equal importance as more attractive and engaging attributes such as strength and stamina. The truth is this: lacking flexibility in critical areas is absolutely crushing to the athletic ability of any individual, whether professional or amateur. Mobility vastly improves strength and speed, as well as all the other aspects of fitness

Saturday, August 13, 2011

“Spider Zombie”...

800 Meter Run

21-15-9 of:

Wall Balls (20)

Kettlebell Swings (70)

800 Meter Run

16:05 Rx

Runs were not bad - final run 30 seconds faster than first.

The Wall Balls blew me up - I can shave 3:00 off this score next time!

Friday, August 12, 2011

“On the Ball”...


1 round  consists of:

•1 Deadlift 85% of 5 RM (315)
•1 Weighted Chin Up (35)
•3 Deadlifts (315)
•3 Weighted Chin Ups (35)
•5 Deadlifts(315)
•5 Weighted Chin Ups (35)
3 rounds plus 2 reps Rx
28 deadlifts (315)
28 Chin Ups (35)

Thursday, August 11, 2011


5K run for time @ Crossfit Synergistics

26:45 Rx - (2 minutes SLOWER than Sharon Timlin 5K in July)

Can two days of travel and a bad nights sleep make THAT much difference?

"No matter how slow you run it is faster than someone on their couch"!

Monday, August 8, 2011

3 Rep Max Power Clean & "Pairie Fire"...

1. Power Clean

10 Minutes to Establish a 3 Rep Max - 185# x 3

2. “Prairie Fire”

12 HSPU’s
2 Power Cleans
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power Cleans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans

Power Clean Weight: 155#

18:25 Rx

HSPUs were not bad but my PC form needs serious work. Muscled up WAY too may reps. My efficiency would go through the roof if I could clean up my form!

Sunday, August 7, 2011

“The Other Total” ...

Max reps of Clean and Jerk (bodyweight) - 5 @ 155# (3 rep PR)

Max reps of Bench Press (bodyweight) - 25 @ 155#(4 rep PR)

Max reps of Overhead Squat (bodyweight) - 5 @ 155# ( 3 rep PR)

Warm up as needed. Then load the bar equal to your bodyweight and complete as many reps as possible in one unbroken set. If you can not complete one rep at bodyweight work up to a 1 rep max.

Clean and Jerks are touch and go. You may rest at the hang, the rack or overhead, but not the ground.
Bench must touch chest.

OHS can be from the rack

Saturday, August 6, 2011

“Bell Gram”...


•Row 250 M

•10 Kettlebell Alternating Hang Power Cleans (53)

8 rounds + 135 meters

Cash Out: Max HSPU - 17 reps

Friday, August 5, 2011


5 rounds for time of:

400 meter run

15 Overhead squat (95)

17:55 Rx "Unbroken" (1:14 PR) - with 7 or 8 "No Rep" from Frozen
I need to hammer mobility! "Position is power. Get mobile and find the right position. PRs will follow".

Wednesday, August 3, 2011

1 Rep Max Snatch...

Strength: 1RM Snatch

Finish with a light set of 10 reps for technique.


(Failed twice on 135#)

After I looked at the video my form was not terrible. This is something to build on.

Buy Out:

•50 GHD Sit- Ups
•50 Back Ext

Tuesday, August 2, 2011

Clubbell Training - "Trial By Fire" Practice...

"Trial By Fire" Practice....

I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

50 Double Swipes (2 Clubbells)

50 Mills Alternating (25 Clockwise/25 Counter-Clockwise)

50 Hammer Swings (two-handed: 25 Clockwise/25 Counter-Clockwise)  
  Great article by Marty Gallagher that states - "The Clubbell is a patented strength training tool which combines modern technology with ancient science. Here is an ultra basic, elemental Clubbell workout that a true hardcore trainee can sink their teeth into - The Mill & The Swipe".

Check out the article in it's entirety -