Monday, January 30, 2012


Max reps body weight Bench Press (155) - 21 reps

Rest 3 min

Max reps body weight Back Squat (155) - 17 reps
Rest 3 min

Max reps body weight Bench Press (155) - 17 reps

Rest 3 min

Max reps body weight Deadlift (155) - 31 reps

86 reps total

Need to get more reps on squat and deadlift but pretty happy considering I did Box Squats on Saturday and Pistols yesterday. It was a fun WOD!

Sunday, January 29, 2012



•3 Muscle ups

•6 Pistols

•9 burpees

11 rounds + 2 reps Rx!

Got my first pistol EVER in warm-ups.

Saturday, January 28, 2012

Wednesday, January 25, 2012


21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

21:37 Rx

Monday, January 23, 2012


10-9-8-7-6-5-4-3-2-1 of:

•Cleans (135)

•Run 200 m


(95# - back & arms still smoked from throwdown - probably should have taken another rest day)

Sunday, January 22, 2012

CrossFit Synergistics Team Throwdown - Third Place

There will be 4 Wods for opportunities for scoring. There will be more 2 heats in each WOD depending on number of total teams. Each WOD will render a team score, which will then be ranked amongst all competing teams. The best score will be awarded the most points and incrementally down. The ranked points from all 4 wods will be totaled for 1st , 2nd and 3rd place overall.

Team "Choose The Wrench"

WOD#1: “Dead Man Walking”

There will be heats. Each Team will be given 3 bars and 12 minutes for to establish each athletes 1 rep Max Deadlift.

SCORING: The team score will be the total of all 3 athletes 1 rep max in pounds. Each team will have 3 bars. 1 athlete from each team will be allowed to plate the deadlift as high as red 45′s.

STANDARDS: A judge is given the right to yell “DROP IT!” if your form sucks and you are a danger to your self. The rep or lift will not count and you can reclaim your position and continue.

Rob - 435# (10# PR)
Henry - 265#
Angela - 215# (her 1RM was 150# .....a week ago! She killed it!)

915# total - 1st place

WOD #2: “Trio Degenario”


10 Deadlifts

15 Hang Power Cleans

20 Ground to Overhead - I did power snatches

Each team will be given one bar with 65 lbs.

The team will designate one athlete to do Deadlifts, one athlete to do Hang Power Cleans and one athlete to do Ground to Overhead (via power snatch or power clean & jerk).

SCORING: Every round and rep counts

PENALTIES: The bar can not be passed to the next athlete until your reps are completed. The bar must be passed from one athlete to the next.

Athletes must not let the bar rest on the ground or the entire team must stop and may not re lift the load until all athletes have completed 5 burpees. The bar may touch and go on Deadlift and Ground to Overhead but cannot rest for re gripping and pausing.

STANDARDS: A judge is given the right to yell “DROP IT!” if your form sucks and you are a danger to your self. The rep or lift will not count and you can reclaim your position and continue.

Immediately following WOD #2: Trio Degenario AMRAP 12, as last athlete completes amrap 12 another athlete goes to the starting line on the 200m run and begins wod #3

5 rounds plus 12 reps - 7th place

WOD #3: “Run Forrest Run”

4 x 200 meter run

Athlete 1 runs 200m

Athlete 2 runs 200m

Athlete 3 runs 200m

Athlete 1,2,&3 runs 200m together

1 at a time each athlete will run 200 meters. After all three have completed a total of 600 meters the final 200 meters must be run by all 3 athletes and must cross the finish line holding hands.

2:44 - 3rd place

WOD #4: “How Bad Do You Want It?”

3000M Row
150 Hand Release Push Ups

Only two althlets can work at a time. Once both movements are completed you move to the final two movements:

150 Kettlebell Swings
150 Hurdle Jumps

Only two althlets can work at a time.

Forgot the time. 7th place.

Finished in 3rd Place. We were two points out of 1st place. If I had done 7 more snatches in WOD #2 we would have won. A painful reminder that "Every Rep Counts"!

Thursday, January 19, 2012

Cleans & "The Raven"

Strength: Clean 7-5-3

75# x 7
95# x 5
135# x 3

(kept it light and worked technique)

"The Raven"

5 rounds for time:

• 6 Handstand push-ups

• 12 Chest-to-bar pull-ups

• 24 Weighted walking lunges (35)


(Did 3 rounds & Kipping Pull-Ups - team throwdown Saturday and did not want to push it)

Wednesday, January 18, 2012

The Importance Of Sleep For Primal/Paleo Living

A cool chart that gives a visual look at: "Sleep is more important than food and what you eat is more important than what you lift". Stress reduction is also a sometimes overlooked important factor in health, fat loss and strength training.

"Robb Wolf’s book The Paleo Solution touches on this and gives a compelling look at the importance of sleep in the overall cycle of human health and well-being. This chart pretty much sums up some of the main ideas from the book in that sleep is a critical foundation for our bodies to reap the benefits of healthy eating and lowering our stress levels. So critical in fact that a bad night’s sleep can completely negate a great day of eating and exercising".

via -

Monday, January 16, 2012

Sunday, January 15, 2012

Deadlift 5-5-5, "Pac Man"...

Strength: Deadlift 5, 5, 5

315# x 5
365# x 5
395# x 5 (30# PR)

"Pac Man"

Team of two comeplete:

•10 box jumps (20)
•Burpee Frog Jumps 10 m Down to cone (a burpee into a long jump)

•Bear Crawls 10 m back from cone

•Row 150m

Athlete one starts at box jumps and tags Athelte 2 after completing Bear Brawls. A round is complete after row is finished.

Only completed rounds count.

13 rounds (missed 14 by 35 meters)

Saturday, January 14, 2012

"MDV", "Superfly" & "Death by Muscle Up & Deadlift"

50-40-30-20-10 Unbroken Single Unders
5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

2:30 -  unbroken all rounds

5-4-3-2-1 of:
Deadlift (185)

57 seconds Rx - 14 second PR

Death by Muscle Up & Deadlift"
Minute 1 - 1 Muscle Up, 1 Deadlift (155)
Minute 2 - 2 Muscle Ups, 2 Deadlifts
Minute 3 - 3 Muscle Ups, 3 Deadlifts
...until you run out of time or tap out

3 rounds + 2 reps (left arm pain so I stopped)

Friday, January 13, 2012


Double Under training today. Matt DellaValle gave me a few pointers on how to become more efficient in my single unders and have it translate into my double unders.

Finish with


  • 50-40-30-20-10 Unbroken Single Unders
  • 5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

4:15 Rx

    Thursday, January 12, 2012

    "Kettlebell Linda"...

    10,9,8,7,6,5,4,3,2,1 reps for time of:

    Double KB Deadlift (2x32kg)

    Double KB Floor Press (2x24kg)

    Double KB Clean (20x20kg)

    10:21 Rx

    Cash Out: 800M Run

    Sunday, January 8, 2012

    Saturday, January 7, 2012

    3x5 Box Squats & "Superfly"

    Box Squats:

    210# x 5

    245# x 5

    275# x 5


    5-4-3-2-1 of:

    Deadlift (185)


    1:11 Rx

    Friday, January 6, 2012

    "Death by Ring Push Up"

    Wanted to try to Rx DT today but lower back and shoulder are still smoked from this week. Especially the Snatch Push Presses. I did “Death by Ring Push Up” instead:

    "Death by Ring Push Up"

    - On the first minute complete 2 Ring Push Up.

    - On the second minute complete 4 Ring Push Ups.

    - Continue to add two Ring Push Ups every minute for as long as you are able to complete the prescribed reps within the minute.

    11 rounds + 12 reps - 144 reps total (42 rep PR)

    Wednesday, January 4, 2012

    Snatch Push Press, Heaving Snatch Balance & Snatch Balance...


    Snatch Push Press -  Perform a push press with a snatch grip, starting the barbell racked across the back of the shoulders as it would be for a back squat.

    3,3,3,3,3 - 95#, 115#, 145#, 165# 195#

    Heaving Snatch Balance - Feet are in receiving position (squat stance), bar rests behind neck, snatch grip on bar. The athlete jerks the weight overhead while dropping into the squat. There is a definitive dipping and driving of the weight here. The heels may lift off the ground, but the feet do not leave the ground and the stance does not change.

    3,3,3,3,3 - 45#, 75#, 95#, 105#, 105#

    Snatch Balance - Feet are in the pulling/jerking position (hips distance), bar rests behind neck, snatch grip on bar. The athlete drops into the squat while jumping the feet out to the receiving position (squat stance). A slight dip prior to the jump is permissible however weight will dictate whether this is necessary or not.

    3,3,3,3,3 - 45#, 45#, 45#, 45#, 45#

    Buy out: Hollow Rocks x 50 reps

    Tuesday, January 3, 2012

    Monday, January 2, 2012


    Not my tatoo - but very cool!
    21 Kettlebell Windmills (53) - Right Arm

    50 Flutter Kicks (4 count)

    21 Kettlebell OSH (35) - Left Arm

    50 Push Ups

    21 Kettlebell Windmills (53) - Left Arm

    50 Flutter Kicks (4 count)

    21 Kettlebell OHS (35) - Right Arm

    12:25 Rx

    That was tough. I am smoked!

    The kettlebell windmill is a fantastic lift for improving the flexibility and power in your core as well as your shoulder flexibility and strength.