Saturday, August 31, 2013

"Hotshots 19"...

Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters
  • 56:22 Rx

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Thursday, August 29, 2013

Snatch-Grip Deadlift...

1RM - 345# (30# PR)


3 reps @ 275# on-the-minute for 5 minutes 

* hands are more limiting factor than anything else. (Hook grip)

Wednesday, August 28, 2013

"Two Foot Takeoff"

Overhead Squats (75)

Was at 12:05 halfway. That sucked in a good way!

Monday, August 26, 2013

"What do I need to do to get fit"?

What people think they need to do:

What they actually need to do:

Eat clean. Train hard. Live life. 

Sunday, August 25, 2013

"Orange Swirl"...

21 Strict HSPUs
42 C2B Pull Ups
15 Strict HSPUs
30 C2B Pull Ups
9 Strict HSPUs
18 C2B Pull Ups
19:26 Rx 

Friday, August 23, 2013

Wednesday, August 21, 2013

4x1 OHS

205x1 (after 2 failed attempts) 

Felt good to have 200+ pounds overhead! 

Cash Out: 2 pause OHS for 3 seconds on the minute for 7 minutes at 135#. LOVE these! Coach said only the last couple of rounds were a 3 second hold. Need to work on this more! 

Saturday, August 17, 2013


First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. "Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

400M Farmers Carry (53)
20 Burpee Box Jump (30)
400M Plate Carry (35)
20 Burpee Box Jump (30)
400M Plate Carry (35)
20 Burpee Box Jump (30)
400M Farmers Carry (53)
30:05 Rx

*Previous time was 47:37.  I realized I did 90 BBJs (30 Burpee Box Jumps per round instead of 20) and used the 45# plate instead of the 35# - NOT on purpose. CrossFit Math Fail. Had the number 30 in my head because of the 30" Burpee box jumps. I copied and pasted the WOD after I finished and did not realize it was 20 till later.)

"Liquid Cocaine"....

“Liquid Cocaine”
5 Rounds for time of:
5 Clean and Jerks (155)
10 C2B Pull ups

12:45 Rx (8 second PR!)

"If you spend too much time thinking about a thing, you'll never get it done". - Bruce Lee

Friday, August 16, 2013

5x3 Overhead Squat & 2K Row...

5x3 OHS

195 (F) - tried twice. A few were close. Shoulders are still smoke from Tuesday. That was more a limiting factor than anything else. 

Cash Out: 2K Row - 8:03.9 (8.4 second PR) Very Happy after OHS!

Tuesday, August 13, 2013

Monday, August 12, 2013

5x5 Clean

175x5 (20# PR for 5 reps)
195x3 (10# PR for 3 reps)

Sunday, August 11, 2013

"Vacation's Over"
3 Rounds for Time:
400M Run
500M Row
* while wearing 40# vest
18:42 Rx

Note to Self: You could have saved time by putting the rower in the parking lot instead of the back of the box. 

Masters Comp in 76 days!

Saturday, August 3, 2013

"31 Heroes"...

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
Did this with Fabiana. 
Rob: Thrusters - 115# / Rope Climbs / Box Jumps (30) / 45# Plate
Fabiana: Thrusters - 45# / Rope Pulls / Box Jumps (20) / 26# Kettlebell
5 rounds plus 19 reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Friday, August 2, 2013

Mobility & 5K Row...

5K Row - 22:22.1 (2.3 seconds off my PR)

I am pretty happy since I didn't know my PR till after I finished. I kept my stroked at 20 per minute or less until the last 150M. Art that point I just wanted off the rower!

Thursday, August 1, 2013

3x3 Squat Snatch & "Amanda"...

3x3 Squat Snatch
135x3 (10# PR!)
Transition/drop & catch needs A LOT of work!


"Amanda" - 
2010 CrossFit Games WOD Event 1
Muscle Ups
Squat Snatch (75)

* Muscle Ups were NOT my friend today.


Amanda Miller Tribute

The First Individual Event of the 2010 Games Honored a Fallen Athlete

“I just competed in the CF Games less than a year ago and now I’m dying.”
- Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog -Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

9, 7 and 5 reps of:
Snatches (135/95 lb.)

After a moving video tribute to Miller, the women ripped into the memorial workout, with Kristan Clever setting the best time of the night with 5:04. Camille Leblanc-Bazinet was second in 7:02, and Christy Phillips was third, two seconds behind. For the men, Chris Spealler was first (3:29), Neal Maddox was second (3:46), and Rich Froning Jr. was third (3:47).

Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.

2013 CrossFit Games...

I was thinking last night about how to summarize my experience last weekend at The CrossFit Games. 

My best description would be: it's part weightlifting competition, part track meet, part swim meet, part obstacle course, part county fair, and part concert. 

All while watching amazing performances from some of the best athletes in the world, surrounded by quality people in perfect weather. 

Simply put: It was an amazing experience.