Sunday, October 19, 2014

10192014 Sunday Lift

After yesterday's double workouts...I needed to chill a bit.  So I came and did the one movement I did not do for the last 3-4 days. I think I last deadlifted in the WOD on Tuesday night.

Burgener Warmup x 2
Good mornings x 10 (2)
Empty Bar

Band Stretch - shoulders, hamstrings, hips

135# x 5 (2)

Working Set:
135# x 5
185# x 3
225# x 3 (3)

275# x 2
315# x 1 (3)

15 min

PULL UPS for 10 reps
Dead hang/Strict

Saturday, October 18, 2014

10182014 Sherwood Frenzy WOD


I am actually very very proud of myself.  I did a double today...and they were BIG WODs...not little baby wods.  I am pretty proud.  I scaled the hell out of them,...but I did it.

Read it and weep!

8:30am - 9:30am

Pat Sherwood's Monster Mash

Start at 0:00
For time:
  • 21 Thrusters 95/65 - I used 65#
  • 7 Muscle-ups - I did 2 x Pull Ups and Ring Dips = 14 Banded Pull Ups and 14 Banded Ring Dips
  • 15 Thrusters
  • 5 Muscle-ups - 10 x Banded Pull Ups and 10 x Banded Ring Dips
  • 9 Thrusters
  • 3 Muscle-ups - 6 x Banded Pull Ups and 6 x Banded Ring Dips
Start at 20:00
3 Rounds for time:
  • 15 Overhead Squats 135/95 - I used 75#
  • 20 Toes to bar - I did Knees to Chest
  • 2 Rope Climbs - I did 4 x Wall Walks
Start at 40:00
3 Rounds for time:
  • 21 Kettlebell Swings 53/35 - I used 35#
  • 15 Box jumps 24″/20″ - I used 20"
  • 9 Clean & Jerks 135/95 - I originally was going to 95# but I did not change my bar and actually did 75#
I was happy that I actually scaled correctly and was able to finish this workout.  With time to spare.  I kept everything under time cap. This was a BEAT DOWN!

9:30 - 11:00AM - REST

11:00AM - 12:30PM
Crossfit Frenzy Throwdown Practice


Back Squat
5 x @ 55% = 155#
5 x @ 65% = 165#
3 x @ 75% = 185#
2 x @ 85% = 225#
2 x @ 90% = 245# (this was probably lighter than 90% - but it was very heavy for me!)

Every 2 minutes for 6 minutes perform 5 x Back Squats at 85%
15 x 225#


Thrusters @ 65#


Rest 5 Mins Then

100 x Single Jump Ropes
400m Run
30 x Snatch @ 75#

DONE - 24:16

I am going to sleep well tonight...#DEAD!!!

Again..I am super happy and proud of what I did today.

Friday, October 17, 2014

10172014 Friday WOD

Fran sucks no matter what...and it is worst when it is dissected.

3 x 15# Plate
10 x squat
10 x sit ups
10 x burpee plate jump
100m run

500m Row

Squat Clean
Shoulder to Overhead
Pull Ups


I used L2 @ 95#
I used a green band for the pull ups

Also it is noted that again...I have NO front rack so my squat cleans were probably 90% No Reps.  I did not break parallel.  They were probably just bad power cleans.


Thursday, October 16, 2014

10162014 Thursday WOD

Another one down the toilet...#DNF

400m Run
3 x 10
Push Up
Sit up


Bench Press
Max double - 275#

10 x Deadlifts @ L3 - 185#
10 x Burpee box jump
10 x Kettlebell Swings @ L3 - 44#
200m Run

19 min time cap
I finished in 19:19.  FAIL.

19 seconds...a mere 19 seconds.  I hate not finishing a WOD. I hate...I am not happy.  =(

Tuesday, October 14, 2014

10142014 Tuesday WOD

Not a bad performance tonight....

400m Run
Stop at each corner and perform 10 x Jumping Squats



1RM Power Clean
165# PR


15 x  Hang Power Cleans
400m Run

Rx = 135#
L3 = 115#

I used L3 and finished in 22:12

Not bad...the time cap was 20 mins...but I was able to keep going and finish it.

Friday, October 10, 2014

10102014 Happy Friday WOD


I am confident to say this was one of my best WODs I have ever done.  Finally 2 movements I am good legit GOOD.  Check it out!

3 x 10 of
Jumping Jacks



Front Squats
only got to 115#

*I always say..with no front front squat.  So I went light.  Plus I was really tired.  So I took it easy for the skill knowing I wanted to really try and do well on the WOD.


25 x Push Press
25 x Push Ups
200m Run
20 x Push Press
20 x Push Up
200m Run
15 x Push Press
15 x Push Up
200m Run
10 x Push Press
10 x Push up
200m Run
5 x Push Press
5 x Push up

Rx = 115#
L3 = 95#

DONE - 14:49 !!!!!!!!!

I told myself I want to finish in 15 mins as that was the average from the whole day.  I went down to L3 again since I was feeling tired.  But now I know I can press 95# pretty easily, I will DEFINITELY do Rx next time.

Of course where others are GOOD AT RUNNING and can MAKE UP TIME...I did the opposite.  I used the run as an active rest. I jogged and walked.  I rested so I can come in and perform the push presses UNBROKEN.

Push Press
25 Reps I did 15 then 10
20 Reps I did 10 and 10

The push ups I did as best I can. I broke them down as needed.

I know my push ups got ugly towards the end but I pushed through and finished UNDER THE TIME I told myself.

So HAPPY.  Great great Friday!

Thursday, October 9, 2014

01092014 Thursday WOD

Tonight was tough...I mean tough.  Ugh...but like most good workouts, it feels good AFTER.  Here is what we did.

400m Run


Handstand Walks as Rx
*obviously only like 3% of us could do most people practiced handstand holds etc.
I was able to hold my handstand for about 10-12 sec 3xs.
BUT...I cannot kick my fat butt on the wall. I had someone help me.  I NEED to practice the handstand.  I promise myself the next Sunday open box after I squat I am going to practice.


30 x KBS @ L3 = 44#, as Rx was 53#

20 x Box Jimps @ L3 = 20" box I stepped up and jumped a few but mostly stepped up.

10 x Burpees

24 min time cap
DONE - 23:04

Oh man...brutal.  Everyone got their asses kicked.  Good workout tonight for sure.

Tuesday, October 7, 2014

10072014 Tuesday WOD

400m Run w 15# plate
Stop at each corner and perform 10 x Overhead Squats with Plate.

Stretching - hips, shoulders


Snatch + 2 x OHS
5 x 1
My final was 135#

5 Rounds For Time
12 x Ground to Overhead
12 x Toes to Bar - L2 = Knees to Chest
200m Run
DONE - 18:24

I have to say the weight was light for me. I was able to go unbroken for all my G2O. I was able to go unbroken for Knees 2 Chest for the first 3 rounds.  The slowest part was....guess what? RUNNING.  The running was slow. I used it as a rest to complete the other movements.  I thought about going Rx at 95# but I was scared I would not finish.  Next time...I think I will try 95#.  I felt good at 75#.

Sunday, October 5, 2014

10052014 Sunday Lifting

Sunday Funday Workout...

Knees, Ankles, Hips, Hams

Empty Bar Back Squats x 10 + Good mornings x 10 (2)
135# x 10 (2)
185# x 5
225# x 5

Working Set - Pause Squats
235# - 7 x 3 = 21

Singles - 285#, 315#

Practice butterfly and dead hang

Saturday, October 4, 2014

01042014 Sat WOD

400m run
Partner Plank Cone Grab Game

Strict Press
175# Max Triple

5 Rounds for Time
12 x Kettlebell Swings @ 35#
12 x 20" Box Step Ups w KB
200x Run

DONE - 13:39

Friday, October 3, 2014

10022014 As RX WOD

Happy Friday!

Today was a good day...couple reasons.

#1 - I got off work early which means...
#2 - I got to take the 6PM class...the earlier class!
#3 - AS RX

3 x
5 x burpees
10 x push ups
10 x squats



1 min rest
1 min AMRAP

I got to bust out my new Rx Rope. First time using it and I was able to hit a few DU.  I did not string any together but I was able to hit single single single double...etc.
NEW PR - 7!!!!

in 3 min...I gt 7 DOUBLE UNDERS!  I just need to practice with this rope.  Maybe in a month or so with consistent practice I should be able to get better crossed.

400m Row
30 x air squats
20 x shoulder to overhead
as RX - 115#

BOOM...your boy did it.
Time - 10:39 DONE!!!

Thursday, October 2, 2014

10022014 Thursday WOD

First day back after 3 days off.

I had to skip my workout earlier this I am going to make up for it by going in the next 3 days.  Today was first day of 4.


400m Run
Stop at each corner perform 10 x squats

Played "Musical Balls"


4 x 400m
rest 30 sec between each 400




RX for Deadlift  - 225#, I used L3 @ 185#
HSPU - did on knees off box L1 status

6:46 DONE

Not a bad workout...the run sucked the most.

Sunday, September 28, 2014

09282014 Squat Sunday and Recap

Ahh...Sundays.  gotta love Sundays.  I tried something new and did not quite make it.


Empty Bar x 10 (2)
135# x 10 (2)
225# x 5
245# x 10
*I was going for a body weight squat of 5 x 10.  After that first 10 I was pooped...could not do it.  So I changed the workout.
4 x 5 @ 245#

225# x 5 (3)
315# x1 (2)

Stretch and roll

RECAP - Supplements and switching training schedules.

This last month...about 4 weeks in I have switched my training schedule.  I am now going to the gym./box 5 x a week.  That is a big deal for me.  I am surprised and proud of myself.

Tuesday/Thursday/Friday/Saturday - Crossfit WOD
Sunday - Lifting Only

Also this last week I began taking a new stack of supplements.  I am stacking:
Beta Alinine
Citrulline Malate

I have to admit it is working. My recover is great. Usually when I would train 4x a week I would be BEAT. So sore I cannot walk and everything hurt.  Now after 5 days of training and Saturday being really really hard...I am OK. I am better than OK...good stuff.  I try to maintain this 5x a week and see how it goes.  But I am feeling great.

Saturday, September 27, 2014

09272014 Saturday WOD

This morning I did one of my best workouts. Not only was it hard as crap but I did most of it as Rx. Which means I did it as it should be done with no scaling or lowering the weight or changing the movement.  Volume wise and over all work completed I was so happy and so proud of what I did this morning.

At my box, the regularly scheduled classes are 10 and noon.  But a few of our more experienced members would meet earlier at around 830AM and get in a really hard workout taken from one of the big boxes.  Basically doing a programmed workout from another gym that is set for elite or competition level athletes.  This early class is great as there is no "education" process.  You are expected to know the movements and know how and where to scale. You get the workout and do it...there is no babysitting or hardcore coaching like in a regular WOD.  It has been nicknamed the Power Hour.  I came in today because I had plans for later in the afternoon so I could not make the 10AM class and decided to come to the earlier one and just try my best.  Little did I know that this would be one of my best workouts ever.  Here is what we did:

WARM UP *on my own
Remember there is no "set" warm up like in regular class. You are expected to warm up as needed and be ready to work.

1500m Row  - slow
band stretches


1 x Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk

400m Run

Rx = 155#
I did 95#
This first workout I had to scale way down. The rest of the guys lowered to 135# and it was still hard for them. I lowered to 95# and got it done..of course my slow spot was the run as usual.

155# Deadlift
24" Over/unders

I did this as Rx!!!

10 min AMRAP

Burpee/Pull Up Ladder
2+2/4+4/6+6 etc for 10 mins.

Perform 2 burpees, perform 2 pull ups

I only got to 8...but I did it AS RX. No box, no band,,,I did all those Pull ups!!

So happy with everything this morning!  Great workout for sure and I did it all!  So happy I finished this morning. I surprised myself and I am going to keep working. Super inspired.

Friday, September 26, 2014

092620 Friday WOD

Friday night fun at the box....

400m Run
3 x
10 x Squats
10 x Jumping Jacks
10 x Burpees (I only did 5...I can be honest.)

Work to a 5RM
3 x 5
115# was my working set

3 RFT - Rounds For Time
400m Run
20 x Goblet Squats
20 x Box Jumps
20 x KBS

I used 44# Kettlebell and a 20" box

Finished in 19:23
I was dead last...but not by much.  My only saving grace was strength.  I was able to pick up the KB and not drop it. For the squats I was able to do 10 x 2 taking a small rest but still hold the KB. For the swings I was able to go unbroken for all.  The run was my worst...slowest.  The box jumps are also not my fastest either.

Tough workout tonight for sure...and the front squat was horrible.