Saturday, October 31, 2015

Ashland Half Marathon...

Today - 2:19:20. Slow but I finished. 

October 27, 2013 - 2:17:00

Way to hill for my liking! 

Total climb-  717 feet. Total elevation change - 1425 feet. 

Thursday, October 29, 2015

Tuesday, October 27, 2015

200 Burpees...

40 set of 5. - 35:31. Slow steady pace. 

At Planet Fitness - Wappingers Falls

Monday, October 26, 2015


For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

50:39 Rx (58 seconds PR!)/51:37 Rx - April 27, 2014

* The reason for the one muscle up at the end is because it was how he ended his workouts trying to complete his first muscle up. Good to see this one up here.

RIP Corporal Coffey

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Comment on site:


"I miss you everyday and strive to keep myself in shape by doing some of your routines weekly.

Please check out Keaton's memorial Facebook page for info on how to get involved with his Hero Half Marathon event every Memorial Day Weekend in Sweet Home, Oregon. There will be other cross fit events conducted in other locations on the same weekend to honor those who made the ultimate sacrifice! NEVER FORGET "!!

Grant Coffey (Keaton's Father)

Posted by: Grant Coffey at December 10, 2013 5:37 PM''

Saturday, October 24, 2015

3x2 Power Clean and 1 Mile run with 20lb vest...

Work up to 80% of your 1RM Power Clean, 
then 3×2 at 20 pounds less - 3x2 @ 185lbs 

1 Mile Run with 20lb vest - 9:07. Sub 8:00 is goal.

Friday, October 23, 2015


    • For Time
    • 1 mile Run
    • 100 Body Blasters*
    • 1 mile Run
    • 56:40 rx
    *One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.
    One of the hardest WODs I've ever done. Wanted to do strict pull ups the whole way but switched to kipping the last 30. 

Wednesday, October 21, 2015

4x8 Back Squat...

4x8 Back Squat @ 70% - 215lbs 
* old school with metal plates and in a rack. 

Cash Out - Dumbell Shrugs - 5x10 @ 100lbs 

Tuesday, October 20, 2015


Five or six trips up and then worked using no feet on the campus board.

Sunday, October 18, 2015


Six rounds for time of:
50 Squats
25 Ring dips
28:39 Rx

150 ring dips in a WOD is no joke!

RIP Private Wilmot

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.  

Friday, October 16, 2015


30-20-10 reps for time of:

Body-weight back squats (160)
Body-weight bench presses (160)
Strict pull-ups
26:15 Rx (PR of 6:02 from April 15, 2104)


U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Thursday, October 15, 2015

“Squat Walk Outs”...

Decided last minute (in jeans) to do some "squat walk outs". Did 315x1, 365x1 and 405x3 @ ten seconds each. 

"If you want to improve your squat then I suggest you add “Squat Walk Outs” into your squatting program.

A squat walk out is very simple.

Take whatever your current PR is on squats and add 10% more onto the bar.

Get under the bar, get tight, stand up with the bar then walk it back and hold it for 10 seconds.

Then slowly walk it back in and re rack the weight.

When I saw “hold it for 10 seconds” you are not just holding the weight, you are creating TENSION for these 10 seconds. You are bracing your core as hard as possible, squeezing your glutes, keeping your lats tight and acting AS IF you were going to squat the weight.

This is a very simile and effective way to get stronger and have more confidence with big weight on your back". 

Via -


3 Rounds for Time
400 meter Run
21 Kettlebell Swings (53/35)
15 Knees-to-Elbow
9 Ring Dips
aka: “B-1 Australian Hero WOD” 
18:32 rx
Dealing with wrist pain. Tough WOD. K2E are no joke and very tough to string together.
RIP Private Benjamin Ranaudo
Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22. 
Ben trained with the crew at CrossFit North Queensland before being deployed. They created this workout to honor him.

Tuesday, October 13, 2015


Went bouldering at The Edge - Halfmoon. Made five or six trips up the wall. Finished with a few using my hands only. Fun as hell!

Sunday, October 11, 2015


5 rounds for time of:

31 back squats, 135 lb.
12 power cleans, 185 lb.

RIP Staff Sgt. Alexander G. Povilaitis

Took me 1:36:47 but I was not doing it for time. Focusing on depth in squat  and ZERO power clean misses! Mission accomplished. 


Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Posted by Pukie at May 25, 2014 5:00 PM 

Friday, October 9, 2015


4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

53:42 Rx (PR of 2:07 from 9/15/13!)
54:49 Rx - Sunday, September 15, 2013

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

5K Recovery Row..

26:28. Nice and slow. Also rolled out arms with the barbell. 

Thursday, October 8, 2015

"Major League"...

100 Push Pressss for Time (115)
5 Burpees at the top of each minute

14:55 @ 75 pounds. 70 burpees. BRUTAL

Sunday, October 4, 2015


Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.
53 reps: 13-7-10-12-11. No HSPU strength today. Too slow to get 6 rounds. Fell off wall on 7th rep of second round. All reps strict. 
Moore - 1
Rob - 0
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Saturday, October 3, 2015

"I'd Rather Do Fran"...

Push Press (95)
C2B Pullups
Cal Row
*Rx was thrusters (115)
Scaled to push presses because I caught three cleans @ 215lbs wrong yesterday. Wrist is killing me.

Friday, October 2, 2015

"Barbell Complex – 2 Deadlifts, 1 Clean, 1 Jerk"...

2 Deadlifts, 1 Clean, 1 Jerk = 1 Set

 * 7 sets total for the day, increasing weight each set, work up to your max load for the day

95 - Complex
115 - Conplex
135 - Complex
155 - Complex 
175 - Clean only 
200 - Clean only (5lb PR!)
215 - Fail (THREE times! All in the catch. Need to work on faster elbows and letting go of grip!)

All squat cleans. Switched to just cleans at 175. 200lb squat clean is a 5lb PR! Failed at 215lbs three times! 

Thursday, October 1, 2015

"Black Dog"...

10 T2B

20 Push Ups

30 Abmat situps

40 Kettlebell Swings (53)

50 Goblet Squats (53)

40 Kettlebell Swings 

30 AbMat Situps

20 Push Ups

10 T2B 

17:58 Rx

That WOD is no joke!