What 3 more WOD's

Front Squat-1 rep max, 10 rep max/ 1 rep max, 20 rep max/ 1 rep max, 30 rep max

My #'s-225-185/235-135/245-95

Bench Press- 1 rep max, 10 rep max/ 1 rep max, 20 rep max/ 1 rep max 30 rep max
& 45lb bar max reps (for fun)

My #'s-295-225/ 305-185/ 295-135 45lb bar-105 reps

Dead Lift- 1 rep max, 10 rep max/ 1 rep max, 20 rep max/ 1 rep max 30 rep max

My #'s-345-225/ 385-185/ 375-135

Day of 3 WOD's

#1- 5rounds for time
15-95lb thrusters
400mtr run:

My time 18:52

#2- 3rounds for time
5-15'rope climbs
21 ring dips
50 squats:

My time-20:39

#3- 21-15-9/225lb deadlift
15-9-6 HSPU

My time- 8:53

Hard day, first time in a little while that we put in this much work in one day. I felt good even though I wasn't to thrilled about any of these WOD's. They all gave me some trouble and I had to really dig deep for them. Glad I did. I'm tired......

Shoulder Press

Press
1x10
2x5
3x3:

My#- 115-135-145.

Lifts felt okay. I really need to work on activating my Posterior chain Muscles, pushing my head through and squeezing those shoulders up. I did okay though. Prior to the Press we were dragging tires up and down the retention pond. I liked it a lot, good leg work, good lactic acid build-up.

Nicole

NICOLE
workout:5 min row/ride/rope

3 rounds of "cindy"then:

"Nicole"

AMRAP 20 min

400m run

max pull-up:

My #- 35-21-20-20-25-17= 6R + 138pu =PR

First WOD back since my stupid hurt back incident on Monday. Not 100%, but feeling much better. Pull-up felt great, butterfly was strong and finished last few of each round with old school kipp, run could always be better, but managed to not pull the old man shuffle. Hands tore on my last round (haven't been religious about my Pedegg), but it was totally worth it. My numbers were strong. I love CF sooo much, I don't know what I'd do if I sustained a real injury....... I will be safe, I will listen to my body, and I will still push the limits of my own physical ability...... I fucking love this shit!!!!!!!!!!

And so it begins

A new chapter in my life didn't necessarily begin with the completion of my Crossfit Level 1 Certification, as it did when I became completely engrossed in Crossfit, and decided I would allow it to change my life. But this past weekend I received my certification, and took one giant step closer to what I want as the second passion in my life side by side with being a firefighter, is being a coach/ trainer, Crossfit athlete. I want to not only bring myself to the apex of my athletic ability and fitness, but I want to share my passion and show others how good life can be if you stop making excuses, stop waiting for tomorrow, and start acting today, start being accountable for the life we are living and the amazing, fun, sexy life we want to live. I love Crossfit for its intensity, goal oriented structure, team and family atmosphere, and for how it makes you feel before and after a brutal WOD. Crossfit or Die.........

Dead Lift 3 rep max

workout:5 min row

3 rounds

10x pvc pass through

10x pvc goodmorning

10x pvc deadlift

10x situp

then:deadlift:1 x 10 @ light weight

1 x 5 @ mod weight

3 x 3 work up to 3rm:

My #- started @ 225 went 10, no problem. Then 275 went 5x2, no problem. Then 375 x 3, no problem....... % minuted later my back was killing me. No sharp pain, just a dull pain in the lower back as if I had just killed some moster D.Lift WOD. Scared me a little. Decided to take it easy for the rest of the day. Never have had any back issues and don;t want to start now..... Gonna take one more rest day and reassess how it feels...... Fucking Scary though!!!!

Easy on Paper

10-1 ladder
pull-up
max hold in plank
then:10-1 ladder
push-up
max oh db hold 35/25
then:tabata row for calories

Sounds easy on paper, but this one really gives you what you put into it. Did all chest to bar pull-ups, and in retrospect should have put on my weight vest for the whole damn thing. Was fun and challenging. And def. harder than it seems at first glance. My rowing is getting much stronger and am really feeling comfortable on the C2.

Balls out 12/08/09

BALLS OUT
AMRAP 6 min
10x thruster @ 95/65
15x ball slam @ 20/15
rest 2 min
AMRAP 6 min
10x hang squat clean @ 95/65
15x ball slam
rest 2 min
AMRAP 6 min
10x ball slam
15x box jump 24"/20"

My #- 3, 2, 3. (not horrible, but should be better)
Did not want to do this WOD. But Ross wanted to and who doesn't like a little self inflicted abuse. I know I do, plus there are three elements here I need work on. Thrusters, H.squat cleans, and Box jumps. This was the second WOD of the day. Glad to get it in.

5 min. Max Pull up, Farmers carry, Tail pipe

workout:
row/ride 5 min
3 rounds
20m lunge
15x pull-up
then:
ohs technique
then:
5 min max pull-up (102 butterfly let me down, more next time)
then:
400m uneven farmer carry 50/35 35/25
20x split jump @ drop
rest 3 min
then: repeat in opposite direction
then:
3 rft
P1 250m row
P2 over head hold w/slosh pipe
one round finished when both players row (Tanner and Colin- 7:56)

Ryan

"Ryan"
5 Rounds for time
7 Muscle ups
21 Burpees:

Me- 17:07

Felt good. First 7 m/u were unbroken. Kept them in strings of 2-3 for entire WOD. Burpees could have been faster, but my form, getting my arms over head, feet off the ground, chest and thighs to ground, was what I concentrated on. The first attempt done in Aug. time was 26:13. Nice jump.

Push up, Ring dip hang, and run

Max Push ups, Max Ring dip hang, and 400 mtr run, 4 rds then:
Airdyne Max effort for 20 sec, 30 sec, 40 sec, 50 sec, 60 sec with equal time rest.

Me- 50, 20, 35, 23= 128 total.

So so, not the best but it was work, but the Airdyne exercise was brutal, I mean those things just fucking destroy you. WOW. Loved all the same.

Dead Lift and Pull ups

Body Weight Dead Lift and Pull Ups/21-15-9 for time then:
1000 mtr Row

Me- 3:30 @185. and-4:26

Felt real good, and I actually had the best times until it was beaten by 22 sec. by the last guy of the day. All good. Still very happy with it.

#2 & #3

AMRAP in 8min:
15 double-unders
15 incline sit-ups

My #'s- 9rds and 6 sit-ups

50 meter tractor tire sprints: 3 rounds each for time, 3min rest between.
1 2 3
My times- 20sec, 20sec, 18sec

And my legs are done, body is sore, and I'm completely gassed. I love it.

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight:

My time-34:10 D/L-275, Bench-185, Clean-135

Shit, this was a bitch. I mean really some WOD's suck, but this one really is bad. Dead lifts weren't to bad, finished all the bench's unbroken, but the cleans just got me. Was able to get under some and power out of the hole, but some were just retarded and ugly. We were just getting started though.

Mod- Team Murph 11/26/09

workout:400m run
15x burpee
15x kte
15x tuck jump then:

complete in teams of two. only one player works at a time, must tag to relieve.
1 mile run. performed as 400m sprint relays
50x sit up
100x push up
75x sit up
200x pull up
100x sit up
300x squat
1 mile run: 400m relay style

Our time-44:30

Did this team WOD with Josh. only his second time at the box, and I think we did awesome. I did end having to finish from # 85 pull-up cause he got pukie, but Robert knocked my number down to 150 pull-ups. Butterfly kipp was strong and hands are holding up. Josh came back for the rest of the WOD and it was a ton of fun.

Litvinov Conversion

LITVINOV CONVERSION
workout:5 min airdyne
20m lunge to single leg deadlift then
4 sets 10m lunge with bar in front rack
6x step up to jump then:

6 sets with 3 min rest between 8x front squat M:95-135 W: 55-95
50m sprint

Was fun, front rack was strong, and sprints felt fast.

Iron Curtain warm-up 11/19/09

workout:5 min row/airdyne then:
3 rounds of CINDY then:

Pick either the couplet or triplet from iron curtain:
for time: 750m row + 75 thruster 45/35
My time-8:37

amrap 7 min: 2 mu + 4 hspu + 8 pistol
My #'s- 4 rds + HSPU

Did both, neither felt great. If my HSPU ever fucking come along I will be able to wreck this.

Fran

FRAN
workout:5 min row/airdyne then:
2 rounds10x pvc thruster
10x jumping pull up then:

"FRAN"21-15-9
thruster 95/65
pull up:

My time-5:24

Was okay for the first time doing Fran. Still struggling with my front rack. Pull-ups were strong and my butterfly kipp is very fast. Room for improvement fo-sho......

Dead Lift 5RM 11/16/09

DEADLIFT 5RM
workout:5 min row or airdyne then:

deadlift technique @pvc then:

deadlift:2 x 5 @ light

1 x 5 @ mod

1 x 3 @ mod

1 x 2 @ mod/heavy

1 x 5 @ heavy 5rm then:

My lbs-375

"jonescrawl"3 rft

10x deadlift @ 115% bw

25x box jump @ 24"

My time-6:42 @215lbs

Eva

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

My time-39:22PR (previous time 61:+)

Nick-36:45PR

Dave-45:25PR

Eva does not scare me anymore. The fact the in five month I shaved off over 20min. from my time is nuts. Ran felt great, no old man shuffle, swings in blocks of 15. Pull-ups were descent. But over all Awesome!!!! Recovered fast and felt great.... Does Crossfit work. Yes!! I love it. Crossfit or Die....

Over Head Squat 11/13

Over Head Squat
3x5
1x3
1x3
1x3
3x5 heavy

95lb-115lb-135lb-145lb-155lb-165lb

Weight had to come from he ground, up into a power clean or power snatch, and then back racked, adjusted grip, and then back jerked up ready for the over head squat. Felt good, legs and shoulders were taxed from a week of stuff. Worked on form and explosiveness. Happy with the WOD.

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1

95-115-135-155-165-195-205f-205f

Did the lighter weight several time and then went big. I cleaned 205 very well, got low, received the bar in full squat, failed the jerk. I know I've got it next time for sure. Shoulders are a little taxed from this week, B/S excuse... But at least I have room to grow right?
Warmed up with Turkish Get-up progressions and went from 35lb to 95lb max both arms. Soon I will be hitting 115lb TGU. Like the movement a lot, fun to play with.

1/2 Chipper 11/11/09

For time:
750m row
50x deadlift 115/75
25x box jump
40x push press 95/55
20x kb swing 53/35
30x front squat 115/75
15x split jump (per leg)
20x ring dip
10x burpee
400m run

My time-23:25

Was happy to have completed it without falling down face first. Was feeling really strong until the front squat and my lack of a front rack hurt me. The rest went well until,,,,, the RUN. Again the old man shuffle.Complete Bullshit. I will get better at running when I'm hurting.... Crossfit or Die.... And Run till your gonna pass out..... Fuck it pisses me off.

Power Snatch w/ run 11/10/09

For time
95lb power snatch
400 mtr run
5 rounds

My time- 16:33

Very happy with it. Was able to complete first three rounds of snatch's without letting go of the bar, for the last two I would complete 5 and dump the weight. Its my run that still gets me, can't get past the old man shuffle. Gotta speed up that run!!!!! Crossfit or Die.

10k

10k for the National Firefighter Games.

Time- 53:14

Not very happy with the time but considering I was running on 1 hr. of sleep and don't really think they distance was accurate, I'll take it. Gotta get faster. Gonna run at least a 5k a week religiously.

Nate 11/5/09

AMRAP in 20 min.
2 muscle-ups
4 HSPU
8 2pood kettlebells swings

My#-8 rounds

This happened to be the first WOD I did at Crossfit Daytona. Was still fighting a cold and wanted to at least equal my PR, but I was happy with the work I did. HSPU are still my Achilles heel, and need some real attention.

Nate

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings:

My #-9
Nick-13 + 3 HSPU
Dave- 8 + 2 M-ups

Hit another Deadlift PR 440lbs!!!!!!!!!!!

Over Head Squat

OHS 10-8-3-1-1-1-1-1-1

My #- 95-115-135-165-175-185-195-205!!!! PR

Nick#-95-115-135-165-175-185-195-205!!!!PR

Dave#95-115-115-115-115-115-115-115!!!!PR

The Over-head squats we're a lot of fun. I don't have to much experience with the movement, but was super happy with my numbers. What a great place to start building from. I truly felt I could have gone up at least another 5-10lbs, but I will save that for next time. My form was very good and we took enough pics from different angles to see I was keeping everything tight and getting super low before my explosive rise.

Post WOD we did seven 300 mtr (approx) laps of dog sledding. Nick came up with it and it worked amazing. With one very large tractor tire you tie a rope and put several in-line bites as handles and basically dog sled it, taking turns on the left and right side and front to back. Shit, talk about building up some lactic acid in those legs. Was very fun, and created some team building aspects to it.

Tyler

"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

My time-19:42 as Rx
Nick-17:37 as Rx
Dave-16:24 assisted muscle-ups

Pre- WOD strength training. Weighted pull-ups 3-3-3-3-3 reps @ 50lbs. The Hero WOD was a good one. The combination between the SDHP and the muscle-ups really made it challenging. Wish I could have been a little quicker with my muscle-ups but was pleased with the WOD as a whole. Finally we get some cool weather and it helps a lot. Hands are a little busted up, blisters on wrists and palms from the muscle-ups today and the 30 muscle-ups for time done recently. But I love it all the same.

Elizabeth

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

My time- 14:57
Nick- 8:24
Dave- 16:50

Hell yeah, these types of WODs make me a little nervous before we start, I like to be first to go so I don't have to think to much about how bad its gonna hurt. Still working on my front rack. Every time I think it has gotten better something like this comes up and I realize how much I struggle to keep the proper front rack position. Shit just hurts me, but that how you know its good.

30 muscle-up

30 muscle ups for time:

my time- 10:12 PR
nick- 7:25 PR

Before the WOD (which went awesome, and I shaved 3 min. off my previous time) we all worked on our dead lift. Did as many reps as poss in 2 minutes of 315 D.L. I managed 15 reps and that weight got heavy fast, but form stayed true and it felt good. Nick destroyed it and got 33. Insane!!!!!

Dirty Dozen

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups, inverted
20 Hang squat cleans,35 pound dumbells
25 Good Mornings
30 Wall ball shots, 20 pound ball
3 Rope climb ascents, 15 ft

My time-20:51
Nick-25:40 + 20lb vest
Smiley-39:20 + 20lb vest
Dave- 25:20

Liked the WOD. Really wished we had been able to go one at a time, so that I could have someone push me harder. I feel that my time was good, but I really could have pushed it much more. Either way it was a great variety of movements and want to do it again, and maybe with the 20lb vest. I think I could have finished with a respectable time.

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
(all done w/ 25lb vest)

My time-24:30
Nick-23:43
Dave-21:48

Also earlier working on my front rack I did 165lb squat clean thrusters, just to fool around with heavy weights. Also hit some heavy dead lifts. Started reps at 225, and went right to 345 a couple times, and finished with 430 and a new PR.

430lb dead lift! I can get more.........

Squat Cleans & incline sit-ups

For time:
135lb. Squat Cleans 10, 8, 6, 4, 2
Incline sit-ups 50, 40, 30, 20, 10

My time-11:17
Nick- 9:07
Dave- 12:30

Liked the WOD very much, like pushing around the weight. Need to get my front rack together badly. End up doing more work for myself without proper front rack placement. Was able to complete the squat clean with just a couple pauses in between a few reps, and the sit-ups were unbroken. Practiced the one arm barbell snatch with 95lbs, both arms, and it went pretty smooth.

PreSeason (done on Saturday the 12th)

"PreSeason"

For time:
Starting at the 1 yard line
Burpee broad jumps to the 50 yard line, sprint back
Walking lunges with 35lb plate to the 50 yard line, sprint to pull up bar
21 L pull ups
3 rounds:

My time- 15:24 (2 rounds)
Artie- 14:13 (2 rounds)

Neither of us were prepared for this beast. I was shortly after breakfast for me and Artie had been out boozing the night before. We both started to get sick and turned into a bunch of bitches. First time I ever quit a WOD, and last. But there was no way I was gonna finish. Looking forward to trying this one again soon. Like the challenge of coming up with gym less WODs.

Diane

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups:

My time-4:27 / 15 hspu finished piked

Nick-4:54 Rx

Dave-3:54 / 12 hspu finished piked

Started the WOD with some warm up deadlifts. Hit a new PR of 422 lbs. Felt good and can def go for more next time around, but wanted to save some juice for the WOD. The 32 house has decided to always work with some heavy weight prior to the afternoon WOD unless its gonna be a long one. And Nick and I are trying to implement a early pre lunch WOD. Gotta kick it up a notch. Will work on hspu everyday now with my double unders.

Burpee, Run

6 rounds for time:
400 meter run
25 burpees-

My time-22:33
Nick-21:50
Lou-24:46

This was a good one to do just to get back into doing something uncomfortable. I wouldn't say this one was two hard but it def. had me sucking wind and feeling like I had lead in my shoes by the end. Took a few days off, being moved around the county on shift, and then going out of town for the UF season opener in Gainesville. I can tell that it was two much time away from Crossfit. Although I have been hitting heavy gym days still, its not nearly the same. Lou is a welcome new member of our deathbyburpee family, and I see very big things in her future. Lots of heart. Worked with Nick on the clean and jerk and snatch, just as skill work. Plus hit up 100+ double unders.

Double-unders and Sit-ups

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

D-U S-U
110 70
55 48
35 26
26 16
226 160= 386

Never did this one before. I was fun, and made me feel really good about the progress I've made with my double-unders. And with the Sit-ups, I can knock them out pretty fast, but once I hit the wall, the speed is gone and I gotta just grind through it. Wanted to get a second WOD in on the day, but time escaped me and before I knew it , it was dark out and dinner was being prepared. Try and get some serious work in tomorrow.

Mmmm Crossfit Chics

I don't know what it is about the women of crossfit that is just so sexy and raw. They can come across as a little hard, and are def. not the average sex symbol. But any woman who can finish a WOD as Rx, who can push herself to that next level she didn't know she had, a woman who will really try and see what she might be capable of, is HOT! They are the girl next door, the soccer moms, the ex collegiate athlete, and they are so much more. These women are bad asses, and I love'em.

Thursters, H-P Cleans, SDHP

Complete as many rounds as possible 20

minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

My #- 7 rounds

Dave- 9 rounds PR

Shoot, don't really know what to say about this one, but we decided that it should be named, "Fish Out of Water", cause you can never get enough O2. I was very happy with my numbers, cause honestly I didn't feel like getting out there and doing anything, which is odd cause getting paid to work out is one of my favorite thing to do, ever! Can't let Dave down and he said "you ready to do this", and I said "sure, I guess so". Not really wanting to. And you know what, I'm sooo glad I did. It hurt, it beat me down, it actually made me wanna quit all together. And when I was done I was smiling,,,, I couldn't breath and thought I may die right there. But I was very happy. Pure joy to be done. That's what I love about Crossfit. How else can I get myself to work out for only twenty minutes, push it to the max, with nothing left in the gas tank. And feel so good afterwards. Crossfit or Die baby!!!!!!!

Lunges, pull-ups, and sit-ups

For time:

Walking lunge 100 ft.21 Pull-ups21 Sit-ups

Walking lunge 100 ft.18 Pull-ups18 Sit-ups

Walking lunge 100 ft.15 Pull-ups15 Sit-ups

Walking lunge 100 ft.12 Pull-ups12 Sit-ups

Walking lunge 100 ft.9 Pull-ups9 Sit-ups

Walking Lunge 100 ft.6 Pull-ups6 Sit-ups

My time: 9:47 PR by 1:30

David 10:16 PR

Felt great and think I can still shed some time off this WOD. Looking forward to doing it again.

Eating like a Caveman

Still keeping to the Paleolithic Diet, and finding it to be easier every week that passes. Cravings for pizza and bread still pop up but I find that if I just ignore them, and eat what I'm supposed to when I'm full I feel so much better that I haven't eaten the crap that my body thinks it wants. I was looking at this huge moth on my porch yesterday and was thinking how we humans can be like the moth. We can change ourselves through work. We can become strong and fast and beautiful, by loving ourselves and honoring our bodies by keeping them clean and strong. And in return our bodies will honor the hard work by becoming lean and toned, and we will feel good, sleep better, have more sex, and want more of this healthy living. This is how I feel, and I want to share it with everyone, and especially the ones I love. Eat clean, work hard, push your limits and you will be a happier being. .........I'm down to 183 lbs and was 196lbs about one month ago and my times and numbers only get better.

Deck of Cards 8/22/09

Diamonds- Burpees
Spades- L-pull-ups
Hearts- 45lb thrusters
Clubs- 45lb Half-moons (every 2 was a rep)
Jokers- 100 compound crunches and a 40 yd sprint

Yesterday Artie and I went to the park by my house around noon and knocked out another Deck of Cards WOD. We upped the ante and tried to push things. It took about an 1.5 hrs to finish, but it was fun, hard and in the end I was very happy we did it. Even had some young kids come by probably 7 & 9 yrs old and they went though some of the movements with us. I love to teach kids who are eager to learn, and can see that in the future will set up a crossfit kids in my box.

Karen...."she's crazy"!!!

"Karen"
For time:150 Wall Ball shots, 20 pound ball:

My time: 11:51

Nick: 8:17

Dave: 9:01 PR

Smiley: 13:03

Like I have said before, I hate wall ball. And this is precisely why I need to do them. I do honestly feel like I am doing much better, than a month ago. So all the abuse has helped. Warmed up with double unders, and am really starting to get them down packed. Cooled down with some butterfly kipp work, that Smiley helped me with.

Ryan

"Ryan"
Five rounds for time of:

7 Muscle-ups

21 Burpees:

My time: 26:13

Nick: 19:04

Dave: 49:14

Holey Shit!!!! A hard one, but def very proud to have done as Rx. Muscle up become such a mental work out. You really have to see the movement, the over exaggerated kipp, pop those hips, snap the elbows back tucked in tight, and drive up. So much, for just one rep, and forget about it. BURPEES?? I made up time with the burpees, and actually finished the WOD dry heaving through the last two burpees. Nice huh?........ deathbyburpee? Yes, and a straight kick in the balls by muscle ups.....Fooled around after a call and knocked out a few muscle ups and burpees with bunker pants and boots on. Not too bad.

400 meters sprints

4 Rounds for time.
Run 400 meters

Rest 3 minutes between rounds:

1 @ 1:16, 2@ 1:18, 3@ 1:20, 4@ 1:34

Was happy with the times, but this is def something I would like to work on more. My endurance is coming along, but I feel my sprint speed could really use some concentration. There were some guys at CrossFit Threshold that are very fast and this helped push me that last little bit. I hit rock bottom, I gave it my all. Gasping for air every time the run was over. Thought I could gain the lead on the third round, burned up all my juice, and still happily finished second. My fourth round suffered from it, but I still pushed through the finish line. Before the WOD we had fun doing some team warm up exercises, and post WOD, we had a little, men vs. woman, wall ball drill. Very fun. Losers had to do burpees. Men won, but we finished the set of burpees with the ladies cause who couldn't use some more burpees in there life. You know I sure love'em...... Thanks again to CrossFit Threshold, and especially Chris Holt (who has an amazing story on their site everyone should read), you are my box away from home.

Gotta get the fix

Went to the Ballys Total Fitness with a friend, Sal. He new I was in town, and was trying to do some lifting. It was nice, did a heavy chest and back routine, did some rope work, pre and post. Spent some time in the steam room and had a very nice time. Now all I can think of is can I make it to the WOD at CrossFit Threshold at 5:30. I think I will have to make time, cause my day won't feel complete until I'm gasping for breath and ready to hit the deck. Sounds fun to me!!!!!

CrossfitCrossfitCrossfit, I love Crossfit

“Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate.”

"For many, the CrossFit community is the biggest draw. The camaraderie and competition are infrequently shared in many environments, but found in abundance in CrossFit."

Took grandma to her silver sneakers class at the YMCA in Homestead today. Snuck in and hit up a brutal arm work-out, and did some rope work, 50 double unders pre & 100 double unders post work out. The post work out was rough, cause my arms were jello. Still had a lot of fun. Can't wait to get back to CrossFit Threshold and get pushed by friends. And I want to Thank the guys back home for Doing the same work-out I did down here. Awesome!!!! I Love it,,,,, Crossfit or Die.

Wall Ball and Kettle Bell

For Time; 50 (20lb) wall ball shots & 50 (1.5 pood) kettle bell swings

35 wall ball shots & 35 swings

20 shots & 20 swings

My time- 18:26

Today I had the pleasure of going to CrossFit Threshold in Kendall. Wow!! What an amazing experience it was. First of all when I called this morning to get some info on poss. getting to do a WOD with them, I spoke with Chris Holt the co-owner and director of their box. Super friendly and told me to come on down. Nice set-up, very clean and wide open. The WOD was the kind I hate to see cause it forces me to work on my weaknesses, wall ball and kettle bell swings. So I was happy to go and get my butt kicked. Chris also helped me work on my double unders, something I've vowed to perfect and haven't yet. I had such an awesome time there and was invited back anytime. What they are doing there is why I have fallen in love with the sport, brutal WOD's, family and team atmosphere, and just a whole lot of fun..... I will be back there at least one more time this week. And anytime I'm back in Homestead this will be my box of choice.

Paleo Success

So I've been following the Paleo diet guidelines pretty strictly for almost a month now and have had great results so far in such a short period of time. I will admit I have slipped up and cheated about once a week, and I'm okay with that. I mean I want to be healthy and reap the benefits of this way of eating, but sometimes you just have to eat something that is either easy, or makes you happy. Don't make a habit of it, and don't think its an excuse to go crazy and eat a whole extra large pizza with the works all by yourself, cause that's just gonna make you sick. I have found that eating combinations on lean proteins, mixtures of fresh fruits and veggies, and healthy snacks make me feel amazing. I have lost 11 lbs so far and have been not only keeping my numbers up, but actually hitting PR regularly. I love the way I feel, and this has been an easy way to live, not diet.

Stupid Gym

So I'm in Homestead visiting the family. Looking forward to hitting the gym after a long drive down. I go to where I remember the closest Golds Gym is, and well, its closed. Whatever. So I drive to 24hr fitness where I know some trainers. Maybe get a free weeks pass. I get there and they don't work there anymore. And I talk to the girl at the front desk, trying to work something out. She's game but when she asks if I have a local address and I say "How local", I can see where this is going. I end up driving from Homestead to Miami, with a pit stop in Cutler Bay, and I'm frustrated and I don't want to spend any $$$ to work out. I go home. Decide to run to a park 1.5 miles away and knocked out 21 L pull-up, 21 strict, and 21 kipping pull-ups, 50 reverse curls, and 50 dips. So after the approximately 3 miles and the rest of the work I did I felt better. Going to the closest Crossfit box tomorrow. Or I'm gonna punch myself in the face. I'll fucking go crazy.....

Dead Lift

Dead Lift Max Weight; Then 5, 5, 5, 5, 5 reps:

My Max- 415lbs PR

David Max- 415lbs PR

Nick Max- 445lbs PR

Then finished with sets of 345lbs. Worked in 5 rep sets, 25 reps in total.

Awesome work. Felt amazing and we will only keep moving up the weight each time. We all hit PR first try and almost with ease, except it was some really heavy shit. Love the work, and def hit ROCK BOTTOM today.......

Rope Climb

Three rounds for time of:

15 ft. upper-body only rope climbs, 3 ascents per round

12, 9, 6, hand-stand push-ups

12 double unders

My time- 11:33

Then worked on my muscle-ups and more double unders. Have been consistently able to knock out muscle-ups in bunched of five before getting down to rest and readjust. Can't get more than 11 double unders in a row, but knocked out 50 relatively fast. Did some more core work and hanging L's from the rings. Hope we do FGB 20 for time tomorrow.

10 K

Yesterday on 8/6, Nick, Bobby Ford and I went to Jervy Gant and ran the 10K. Was a nice day, a little hot, and not real breeze. Don't have the exact 6.2 miles marked out, so nick and I did at least 6.5 to make it real. New PR of 54:17. First 2 mile lap was difficult and had a time of 17+min, but the second and third were considerable faster and felt good. Recovery has been great and I'm liking the new combo of supplements I'm taking.

Fight Gone Bad

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo dead lift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Burpees (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Wall Ball / Box Jump / SHPDL / Push Press / Burpee / Total Reps

Dave-23,15,12 17,10,11 30,20,15 20,17,12 13,10,13 = 238

Nick-26,24,15 20,14,11 25,20,20 24,13,15 13,10,12 = 262

My#-11,8,8 20,12,15 22,16,24 39,20,16 14,12,12 = 249

Loved this WOD cause it really does feel like a fight gone bad. Was able to push myself till I had nothing left. Literally was a gasping, heaving, pile of sweaty mess when it was over. Def need to work on my wall ball the rest felt pretty strong. Was very glad we watched a lot of the FGB videos and lectures on the main site as well as the ones on the journal. They helped immensely with my form and reminding me to be strict with the movements and you'll get more out of them and yourself. We wanna throw down with the FGB about once a week for a month or so and then go FGB Championship Rounds.... this time for the belt....:)

Nicole

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Round Pull-up
1 25
2 20
3 25
4 20
5 20
6 21

Total #s-6 rounds and 131 pull-ups. Did the WOD alone for the first time in a long time. Working the A shift and these guys haven't Hit Rock Bottom (I don't even think they want to or could if they tried). Felt good about the numbers but definitely could have done more pull-ups with some encouragement. My kipp was strong and consistent and my hands felt pretty good. Want to work on my butterfly with Smiley next time he comes by. Did some jump-rope work to warm up, some muscle-ups and some Pilate's core floor work. Abs are getting some definition. Hope to really get my ass kicked tomorrow with the B-shift crew. We always work till we bleed, push till we puke, and of course we always HIT ROCK BOTTOM.

Gym Day

Monday 8/04 was another good day at the gym. Did bi and tri work-outs, solo. Went very well even though I had to hit it alone. Been working on my jump-rope skills and still haven't mastered the double-under. Can get up to 5 or 6 in a row but that's it. Want them bad and will make rope work part of my warm-up or cool-down everyday.

Gym Day

Yesterday, Aug. 1. Scott and I did legs at Golds. Tried some new rep combinations (15,12,10) Went from back-squats 225lbs, to hanging power cleans 95lbs, to thrusters 95lbs (3 sets). And continued with more medium weight, high rep movements. Trying this with all muscle groups for a month or so. See what the results will be, and then back to 8, 6, 4, reps heavy weight.

Skill work

Today we couldn't decide on any specific WOD to do. We came to a consensus to work on our double-unders, muscle-ups, the snatch, and overhead squats. Light weight (95lbs), all form. It felt good, and I have to say my double unders are coming along. And my muscle-up feel strong. Looking forward to the 30 for time again. Next week maybe I can say I'm descent at my jump-rope skills.... I hope. Next is to start adding some more weight to my snatch. I want to work up to my body weight 185lbs soon. At the end I suggested we knock out a shorty but toughie.

5 min. for rounds of:

95lb thrusters x 5

10 burpees

My #- 4 rounds

Dave- 4 rounds

Nick- 5 rounds

Hit the gym hard. Did bi and tri workout. Working on core and abs trying to get it a locked up nice and tight. Looking forward to crossfit at work tomorrow. Gonna try and get in the 10k in on Friday morning.

Get Messed Up

You gotta try and hit rock bottom. Get all the way submerged into the drug of choice. Good old Crossfit, makes you feel like a million bucks every time.

Cindy is a tough chic

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
My #- 19 rounds PR by 1 round
Dave- 20 rounds
Nick- 20 rounds
Blain- 20 rounds

Was glad to get a chance to do Cindy again. I like the simplicity of the WOD, but it really beats you up fast. My goal was 20 rounds, but after the whooping we took from yesterday I was struggling after about 12 rounds. Still very pleased with another PR. wanna try Cindy a little more fresh, at least the upper body. Love doing WOD at Gervy Gant park. Next time I want 22. I will bring all I've got, push every round out. Hands need a break from all th pull-ups. Bruised, but not torn.

Hold the World Down

Working on my one armed handstands. Gotta keep up with my 15 muscle-up and 5 handstand push-up a day. Skills I need practice on. Olympic lifts will always need work too, but need some instuction by Dave on those.

Upperbody Burn

"Lynne"
Five rounds for max reps of:

Body weight bench press

Pull-ups
BP/PU BP/PU Total

My#'s-19/23, 16/23, 13/24, 11/19, 12/21-71/110= 181 PR by ~80
Dave- 12/25, 10/25, 9/23, 6/22, 6/22-43/117= 160 PR

Nick- 15/20, 15/25, 15/25, 12/25, 11/25-68/120=188 PR

Smiley-10/33, 10/35, 10/31, 10/26, 9/26-49/156=205

This was a great WOD for everyone to get together and root each other on. After the second set, you can really start to feel the fatigue. The bench is pure chest and tricept strenght, and the pull-ups are all upperbody and core. They suck the life out of you after a bit. Lots of fun. We all Set PR's by a whole lot, except Smiley, whose numbers where fucking awsome his first go at it. Wanted to do better on by pull-ups, and still feel I can start getting a few rounds into the thirties, but my grip strenght was failing me. Very proud of the bench.

Just chill for a few

Mom, and sister came into town with my 2 nephews & 2 nieces. Had a wonderful time with them at the beach and then at the Daytona Beach water park. Ate like a pig and had a couple glasses of wine. Gained 5lbs, putting me back up 191lbs. Mostly water weight from all the salty foods. Gonna be very clean and strict all week. Cardio when at all possible. Promise myself I'll be back to 186/185 by Friday. Looking forward to doing Lin (WOD) later. Wanna compare numbers.

Its not gonna lift itself

"DT"
Five rounds for time of:

155 pound Dead lift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

My time-17:01( 1 rd @ 155 & 4 rd @ 135)

Nick- 12:29 as Rx

Smiley- 12:06 @135

Dave- 11:08@ 135

totally fucked myself mentally, staring with the Rx weight and then dropping down. Very hard WOD either way. Looking forward to DT again. Improvement is immanent.

Max Weight Dead Lift: (done prior to WOD, went right into heavy weight after warm-up)

My max-405 new PR by 10lbs Getting Closer to 500lbs everyday!!!!!!

Dave-405 new Pr by 5 lbs

Nick-425 new Pr by 10lbs

No rest I guess

Well I ended up getting out of work and hitting the gym with Sara. Did chest and back. Went heavy, but need to get back into with Scott and Artie. Felt good though. Looking forward to doing Crossfit today at station 32...... Crossfit or Die..............

Rest day

Gonna try and take it easy, no work out today. Gotta try and get house ready for the family coming into town friday night. Work at Ruby Tuesdays @5. Tired....

Done July 21, 2009
Filthy fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
First time done as Rx. 31:48. No fun

Done July 18, 2009-30 muscle-ups for time: 13min & some change. (room for improvement)