DBB been murdering shit since 2008

Starting a Weightlifting Team by Greg Everett - Catalyst Athletics Articles

2012-01-16T19:33:00.000-08:00

Starting a Weightlifting Team by Greg Everett - Catalyst Athletics Articles

Everett Volume Squat Cycle - Complete Program by Greg Everett - Catalyst Athletics Articles

2012-01-16T19:21:00.000-08:00

Everett Volume Squat Cycle - Complete Program by Greg Everett - Catalyst Athletics Articles

USAW PERFORMANCE LEVEL 1 Olympic weight lifting certification

2012-01-14T16:01:00.000-08:00

In Amelia Island, just north of Jax, at Crossfit Amelia Island. Doug Lane and the one and only Harvy Newton are running it. Totally worth the $$. Harvy has a great way of explaining the lifts, and things to look at and correct as a coach. Having a great time. Good mix of lecture, breaking down lifts on video, and hands on running drills, and of course lifting some decent weight. Here with Levi and Kaylin. Looks like Levi and I are sharing a bed. Sucks for him.

1/12/12

2012-01-12T18:19:00.000-08:00

5x3 hang squat clean @185

3rounds of:
25 GHD sit ups
10 kb swings @100#

4:23

Hang cleans felt great. WOD should've been faster but felt good. Glad I'm on the GHD more often. And the big kb is heavy after a while.

Yesterday

2012-01-12T18:05:00.000-08:00

Yesterday with RH.

7 rounds for time:
7 ring dips
7 dead lift @185#
7 kb swing @55

5:23

Not sure RH time but I did beat him by almost a round. Everything unbroken. Shoulders felt good. Been a little tweeky for the past week. Need to be icing more. I know better.

It's been too long

2012-01-12T11:31:00.000-08:00

Im back. It's been too long

M.E. Thrusters

2011-03-14T16:37:00.000-07:00

M.E. Thruster
5-5-3-3-1-1-1

115-135-155-175-195-205-215

Felt good. Elbow held up, little tight and sore now. but was working at the box. Def could hit 225. 215 went up easy, but I played it too safe.
Then
10-1 and 1-10 reversing pyramid ladder
115 lb thrusters
Knee to elbows

10:01. Shoulda had sub 10. But very glad I did it. Painful one. WOD with the boys also is a winner.

Deadlift 1 rep

2011-03-14T16:33:00.000-07:00

After coaching on Saturday I wanted to see where my deadlift was. Probably not the best idea after the challenge WOD but whatever. I want a big dead....

Challenge WOD #4

2011-03-11T17:29:00.000-08:00

20 min AMRAP
20 meter walking lunges @ #135
15 box jumps @ 24"
10 hspu

5 rounds + 3 hspu

Loved it. Think I coulda gone harder, but I didn't push, so fuck it. Its been too long since I did a longer hard WOD. It was what I've been missing. I love that I'm getting a lot stronger doing all this lifting, but a good ass beater every week is good for me. CrossFit or Die, and WOD it like you stole it......

M.E. OHS then a WOD

2011-03-07T17:11:00.000-08:00

Was a good day for me to lift. Having my boys there to push me was what got me big #s.

Then.
10-1 Pyramid of 1/2 BW OHS
1-10 Burpees

7:34 Smoked my hips. Was fun, and burpees always kill.

Back Squat and Row

2011-03-03T03:45:00.000-08:00

4 rft
10 b sq @ 225
250 mtr row

M.E. Deadlift

2011-02-28T18:49:00.000-08:00

Max Effort Deadlift
3-3-3-1-1-1
375-395-405(PR)-420-395-405
Felt good to move 420. Its been a while and I need the deadlift focus. Lifting alone has gotten better as well. Never really thought I could bring max effort alone, but lately its been no problem. Although I say that and may have been able to go bigger with RH, TG, or JB pushing me a little more. Either way happy with that. School Blows and I really don't think I'm gonna have the time to train this year like I would like. There are goals to be met, and I think I've only begun to see how tough its gonna be to balance, school, work, and training. Maybe there is only so much I can do. But to admit that is like defeat. Not in my vocabulary. Fuck it. Train hard, lift heavy, and do what I can.

M.E. Front Squat

2011-02-27T11:38:00.001-08:00

3-3-3-1-1-1
245-262-265 (PR)-275-295f-285(PR)

On Air

2011-02-27T10:36:00.000-08:00

Woke up the other morning and felt the need to get into my bunker gear and do work. Got our driver to do this with me. All in gear ,on air.

4 rounds of
1 Kieser Sled
200 ft farmer carry with #50 dumbbell
2 story stair climb
200 ft farmer carry
50 ft dummy drag #190
5 burpees

Started with 3800lbs of air. Finished with 1100. Took approximately 12 min. And was awesome. Completely different animal doing a WOD in gear. Gonna make it a weekly thing. Different movements and domains, but all in gear and on air.

SSST (secret service snatch test)

2011-02-22T17:36:00.000-08:00

Was fun..... put the whole damn WOD on here just so every rep could be counted.

M.E. Power Cleans

2011-02-21T18:49:00.000-08:00

3-3-3-1-1-1

195-215-225( 3 rep PR)-240 (power clean PR)-245f-245f

Felt good and was happy to lift, really think I haven't touched my potential. Trying.

Modified Main Site 2-20-11

2011-02-21T09:09:00.000-08:00

5 rounds of
50 ft OVH dumbell lunges @ #45
13 burpees

7:38
Just needed to do some movement at work.... Lousy shift though. Slow throughout the day and real busy at night.

"Annie"

2011-02-19T18:00:00.000-08:00

5:51 PR

M.E. front squats

2011-02-18T16:34:00.000-08:00

5-5-5-3-3-2 front squat
205-225-240f(2 of 3)- 245-255-260
then
3x10 reverse hyper w/ #190
3x15 GHD sit ups

Front Sq have come a long way. Want 315 for a single by summer time. We'll see. If I keep eating 70's big and lifting like a gorilla it should be accomplished.

Challenge WOD #1 (new series)

2011-02-15T18:37:00.000-08:00

4 sets @135#

3 min amrap hang squat clean

3 min amrap push press

5 game standard push up penalty (on spot)each time bar is dropped during the 6 min.

1 min rest after first set. 2 min after second. 3 min after third.

Score is total reps and total sets of push ups(lower # better)

116 + 22 push ups. Not my best showing, but glad I did it.

M.E. Deadlift + WOD

2011-02-14T02:44:00.000-08:00

Deadlift 5-5-5-3-3-3

315-345-375-395-405F-395

then
5 rnds
10 Alt leg pistols
20 push ups
w/ 20lb vest

7:48
Ugghh those push ups got hard, rounds 4 and 5 felt shitty, but the pistols were pretty consistent. Few coulda been taken away cause of a heel touch and one hand down too. But all in all a good WOD.

Oly Lift and WOD

2011-02-13T19:56:00.000-08:00

Power Snatch 5-5-5-3-3-3
135-135-155-165-170-175
Power Clean 5-5-5-3-3-3
135-155-155-185-185-185

10 min AMRAP
4 ring dips
8 pull ups
12 box jumps @ 24"
w/ 20lb vest

7+19

Was a great short WOD. All unbroken, and was mostly about the b jumps. Felt good.

M.E Back Squat Wed 2-9-11

2011-02-13T19:53:00.000-08:00

Back Squat 3-3-3-1-1-1

285-300-320-340-360(PR)-335

Then BW Back Squat Max Effort 25 reps @ 185

EMOM

2011-02-12T05:02:00.000-08:00

20 min EMOM
5 Dumbell Deads
5 Dumbell Cleans
5 Dumbell Push Press
@ 40lbs. or %45 BW

Was a good one, only got rough till about round 13 and from there on it was hard. Really liked it, did 100 sit ups post WOD.

Its Been to Long

2011-02-11T06:44:00.000-08:00

Almost a year has gone by and a lot has been done. No sense in reminiscing about PR's set and WODs crushed. I'm back. Training has changed quite a bit. I'm wiser, and this had made me stronger and faster than ever. Coming off the post GG 2011 bender and ready to get back on it. Will at least keep my posts consistent on my lifts and WODS.

Re-Set

2010-05-26T07:04:00.000-07:00

Wanted to work on my clean and jerk. Probablt my weakest lift. RH saw me struggling with weight I should kill. Brought the weight back down. Re-set my movement and the transition from clean to jerk. I felt great and gave me a better knowledge of how it should feel and work. Then worked my way back up hit two smooth lifts back to back, up the weight and rest 1 minute in between sets. It was amazing to feel a little more confident in my movement and approach. Robert is an amazing coach, and the longer I coach/ train at CFD the more I see it. By then I was whooped and felt great about it.

then

10 minute Double Under test: 464

then

4 rounds for time of
400 mtr run
12 kb swings at 70lbs
21 ring push ups.

My time- 15:55

Was gassed from the cleans and DU, cramped a little in my left quad and swallowed back vomit several times. That being said I really liked the WOD and wasn't to beat up about having to hold back some. Felt great.

5 x 5 Back Squat

2010-05-25T10:18:00.000-07:00

5 x 225
5 x 275
5 x 305 failed
5 x 300 PR
10 x 225.

I love the strength WODs. Getting there, thanks CF Football.

Another Faaaaast.

2010-05-23T15:55:00.000-07:00

So for the past month I've been playing around with my eating habits. I mean I didn't make it to Regionals, so now is the time to fool around with training and eating. Did a 3 day juice fast about three weeks ago, was horrible, glad I did it, but very mentally tough. Then the following week I did a 24hr fast. Not bad at all, felt great the next day and was able to kill a big SWOD and met con at CFP. Today I am doing my second 24hr fast. Its convenient to do them while I'm on shift at station 12, that way I can continue my 2 on one off training schedule, but it can be very tough when every time I fast these guys are eating pizza. Big cheesy, NY style pizza, with garlic bread and wings and soda. If I was eating I wouldn't be fazed, but when I'm purposely starving myself in the name of fitness, and the vainess of my six pack, it can be torture. I do well be just going into the weight room, do some stretching, or reading. Had a cheat meal Friday night which taught me a lesson. Meal consisted of fresh cut and fried potato chips covered in blue cheese, sliced chicken, and balsamic reduction, then some bread with butter, salad with Italian dressing, and a big juicy bacon cheeseburger with french fries, and glass of red wine. Tasted amazing, and was just a little too much food, but felt happy. An hour later I was sweating, cramping and feeling like I should have the two finger dessert. Was able to tough it out and fall asleep, but realized that for almost a year I've been semi Paleo, and for 6 months I've been strict with small cheats, and recently I've been 100% Paleo. And I just can't go all out with a meal without feeling some sort of repercussions. Sucks!!! So I'm fasting, and will start off tomorrow with a big, but clean breakfast , and kill a WOD and set a PR with my 5x5 back squat. I Fucking love CrossFit. I has made me a stronger, faster, more aware human. It still changes my life and amazes me to this day.

Fran

2010-05-22T18:11:00.001-07:00

Fran PR @ 4:06
I hurt me bad.... Hit it with everything I had. Will hit it harder next time.

CF Daytona Rx

2010-05-19T19:02:00.000-07:00

1000 mtr row
100 double unders
750 mtr row
75 double unders
500 mtr row
50 double unders
250 mtr row
25 double unders

My time- 16:25

Owned the white board. was nice. But MK and RH could have totally had my number. They were off, and didn't hit it as hard as they could've.

SNATCH!!!!!!!

2010-05-19T18:56:00.000-07:00

Worked on snatch. have been stuck at 175 lbs. for a long time. Finally got to body weight. Hit 185 very smooth. Then pulled 190 and failed three time. I have them, just wasn't hitting my mark. Need to keep back tighter on the oull and catch and keep my hips moving forward not back. If you watch the video you 'll see the mistakes.

Then did the CFP Rx WOD.

8 min AMRAP. @ 95lbs.
3 power snatch
6 hang power snatch
9 over head squat.

Did- 5 rounds + 2 hps.

Owned the white board.

CF Football WOD make up.

2010-05-10T10:15:00.000-07:00

I soooo need work on my snatch...

CrossFit FootBall 05/7/10

2010-05-08T06:59:00.000-07:00

Bench Press 5 x 5 @ 225

Hand stand holds x 3- 1:06/ 1:21/ 1:28
Max strict chin ups x 3- 15/ 15/ 15
then

5 rounds for time of
Power Clean x 5 @ 70% of your 1 rep max ( used 165#)
70# kettlebell Farmers carry x 100 mtr

Time- 13:40

Was a good one, and managed all but one of the farmers carries with setting the weight down once each trip at the turn around. Cleans went well, but grip def was the thing that made them feel like work. That and the fact that we did the whole WOD outside and it was pushing 90 degrees and 100% humidity. Fucking gross out. But was a great WOD and Levi on my heels and passing me made it much better. But I did pull it off at the last second.

Fight Gone Bad... Championship Rounds

2010-05-06T21:03:00.000-07:00

FGB
5 Rounds w/ 1 minute rest in between rounds
each round is one minute of each movement for reps.
Wallball
Sumo dead lfit high pull
Box jump
Push press
Rowing (for calories)

Total reps- 426

then 5 x 5 Back Squats @ 225 and handstand walks 40ft.

CF Football. Loving it......

2010-05-06T09:57:00.000-07:00

7 rounds for time
Dead lift x 3 @ 315
HSPU x 6
Box Jump x 9 @ 24"

13:47...... DID WORK!!!!!!!!!!

"Dorthy Mantooth is a Saint"

2010-05-04T10:59:00.000-07:00

"Dorthy Mantooth is a Saint"
Body Weight Back Squat @ 185 x 20 x 15 x 10 x 5 x 1
with
Muscle ups x 10 x 7 x 5 x 3 x 1

Time- 16:01

Last muscle up really fucked me...... Stupid.

Snatch Balance PR

2010-04-30T12:41:00.001-07:00

PR @ 205....

FAST,,,,ING

2010-04-29T13:41:00.000-07:00

Juice Fasting.
3 days
1 juice drink mixture of fruit and veggies for breakfast
1 juice drink mostly veggies and little fruit for dinner
Lots of water
Some Detox tea and little Green tea to get going in the morning.

4/28/10- 188lbs

It hasn't been to bad. I mean I feel pretty good, a little cranky, and sluggish, but the hunger hasn't gotten bad yet. The crew decided to make a big breakfast today of all days and the whole station smells like bacon. There is even a plate of left over bacon sitting on the counter. They have also decided to make it a pizza night (one of my all time favorite foods), and they will proceed to devour slice after delicious slice this evening. I will be reading, listening to music, anything to make the time past. Tommorow will be worse.

Tabata Whatever You Got!!

2010-04-26T14:23:00.000-07:00

Tabata
Squats-113
Push up-91
Sit ups-90
Bench press @ 95lbs-61

Then some good stretching and breathing exercise. Felt good. Need to do something, although we did quit a bit of training in gear this morning. Happy to Tabata.......

Stretching!!!!!

2010-04-24T06:39:00.000-07:00

Still tight and sore from this week. Spent a good half-hour stretching, working on back, hamstrings, opening up the hips, and core. Felt great, worked up a little sweat and needed it big time. Woke up feeling great.

Sore but wanted to do Something....

2010-04-24T06:35:00.000-07:00

Body Weight Back Squat @185
Sets of 20-15-10-5
then
Bench 1-1-1-1-1 @ 275

and 21-15-9 (not for time)
Ring Dips
Toe 2 Bar
20"Box Jumps

Was a good to move and work it out

We had fun......

2010-04-21T20:51:00.000-07:00

Stupid Youtube took my audio.....

Looking for a PR

2010-04-21T20:28:00.000-07:00

Dead Lift
Work up to 1 rep max.

My #-445 lb.

What a mind fuck. Put on weight didn't realize a set of 45lb plates were really 35lb plates. Stupid mistake. Thought I'd worked up to 465,,, hit 445. PR by 5lbs. either way. I want more. Then

3 rounds of
315# dead lift
50 mtr sprint
25 sit ups
3 min rest between rounds.

Not sure of my times but after round one I droped the weight to 275. The objective was to keep the rounds around 2min each. My last two were about 2-2:15. All and all a good WOD, fun and challenging.

Back Squats

2010-04-19T19:46:00.000-07:00

Back Squat
5 x 5

My #s- 225, 245, 255, 265, 275

then...

500 mtr Row x 4
3 min rest between rds.

My times- 1:43.7/ 1:44.2/ 1:42.0/ 1:45.4

Felt great. Hitting more squats, going big all the time, and more agressive rows.

CF Football 4/16/10

2010-04-18T08:39:00.000-07:00

5 x 5 Hang Power Clean

185-155-165-175-185

Really wanted to work on form. Felt great, but after reviewing video (which I accidently erased) saw that my hips slightly raise right as I begin my lift. Trying to work on keeping hip and lumbar alignment throughout the lift.Then...

5 rounds 2 min between rounds of @ 70% of 3 rep work.
3 high pulls
3 HPC
3 PP
3 PJ
3 GM

Went very well. The weight started to catch up around 4th round. Was fun, and good repitition work. Doing CFF with Levi is a blast...... Shitty I lost the video,,, I was good, and a great teaching tool.....

Ole Willy from CFP

2010-04-15T16:29:00.000-07:00

Ole Willy
AMRAP 8 min.
225lb deadlift x 5
24" box jump suicides 3 box
20lb ballslam x 7

My #- 6 rounds dl, bj, and 4 bs.

Was very fun. Great combo of moves and just the right weight. Box jumps mixed with the deadlift is key, and throwing in the ballslam breaks up the two but gives no added relief. Loved it, want 7+ next time......

OHSQ

2010-04-15T08:08:00.000-07:00

OHSQ

5-5-3-3-3-1

My #'s - 185x5 ; 195x3 ; 215x1

I think I could keep going, CF football is paying off in dividends, with all the lower body strength work. Will keep working till failure, and not worry about the upcoming shenaniggans..... Felt great. Will hit a front squat, back squat, ohsq every week. Love building from the ground up.

Snatch Balance

2010-04-15T08:03:00.000-07:00

Snatch Balance
5-5-3-3-1-1

Worked up 185lb. PR.

Could keep going, will try and keep setting PR's till I reach my OHSQ #'s.... Felt good. Great coach from RH. Thanks Bro.......

Coaches get bored....

2010-04-12T14:13:00.000-07:00

CFP WOD 1

2010-04-12T09:48:00.000-07:00

For Time:
1000mtr Row
21-15-9
1.5 pood kb swings
45lb thrusters

My time- 8:45

Should've been more aggressive with my row. Everything else unbroken and was strong. Not bad. Love the new box.....

CrossFit Pinnacle Day 1 WOD

2010-04-12T08:24:00.001-07:00

Beach WOD

2010-04-11T06:38:00.000-07:00

BEACH WOD

workout:
3 rounds
10x burpee
10x slam ball
10x kb swing
then:
with a partner, 3 rounds for time
one round completed when both players have completed the couplet
100m uneven farmer carry 53/35

burpee ballslam

100m lunge w/35 kb

max kb swings

200m sprint

headcutter

Me and JB- 9:30

This was a ton of fun. Hope we can do these all summer long. WODing in the sand is great and tough. Legs are cashed.

Now I do Annie,,, that slut.

2010-04-08T16:51:00.000-07:00

Annie
50-40-30-20-10
Double Unders
Sit Ups

Time-6:07 PR.

And a load of bullshit. Wanted more. Sub 6 minutes will be mine. I'm doing Annie once a week till I catch up with MK. I really don't see how she does it. I think she hit 5:15 yesterday...... fucking owned it. I want it. Then.

4 rounds for time:
400 mtr run
21 thrusters (bar)
9 burpees

Time- 15:26

Went well. The run turned a little into a shuffle a points, still working on that. Was able to steady roll through it though. Lower back was very tight, not sure why.

Wish I'd Done Annie

2010-04-07T17:43:00.000-07:00

For Time:
500 mtr Row
150 Double unders
50 Burpees

Time-9:41 Totally could kill this if I try again. My DU where horrible. Couldn't string together more than 15-20 in a row. Finished the row around 1:40 I think and was able to push throught the burpees pretty good. Would like another shot at this one.

3x5 weighted Pull ups at 50lbs
3x15 reverse rowers.
2000 mtr row- 7:57.3 ( can totally kill that too)

Heavy Weight Moving Fast

2010-04-06T18:31:00.000-07:00

ARAMP in 15 Min.
315 Deadlift 5 reps.
10 Toe to Bar

8 rounds even. This was a good one. 315 was the perfect weight for me and my t2b were smooth. Had a real good rythem and stayed steady. Coulda' had one more round if some one was pushing me, but happy all the same.

SWOD- 8x2 Power snatch @ 155. Felt good, maybe go heavier next time, nit sure about form, but Robert didn't correct me at all so maybe they were okay.

Strength WOD, and Then an Oldie (Diane)

2010-04-05T15:10:00.000-07:00

Squat 3x10 @ 70% of 5 RM

Press 5 RM

Did the work at 185.... wanted to go heavier, but doing as ~ Rx is okay too. Press was 135#, could've gone bigger, but got right into the main site WOD.

Diane- 21-15-9 for time of:
Deadlift 225
Handstand Push ups

My time- 10:54

A PR I think, have to check. Done as Rx, deads were light, hspu went okay. still need to do them on the regular. Dialing in diet will help, get off this extra weight. Was fun though. Great combonation of moves.

Shorty But Goody...

2010-04-05T15:05:00.000-07:00

Complete 8 rounds for time of:

3 Front Squats 185 lbs
8 Strict Dips

My time- 9:01

Front Squats Weren't too bad. They were a great combination with the ring dips. Was able to push right through, but did the WOD solo at Cf Daytona and would've been more aggressive if I had a partner. Still loving CF Football.

And it Begins

2010-03-24T18:55:00.000-07:00

Well my diet really hit the shitter for the whole week + of 3/15 - 3/22. I ate like I was gonna die, and didn't do much as far as any WODs or lifting. Started a strict Paloe regiem yesterday got in my first taste of intensity after class. Did the basline stats for CF Daytona, being that everyone is keeping to a 30 day paleo challenge.

500m Row-1:31.2
max push ups-50 (weak sauce)
Helen-9:24 (everything unbroken, but equally weak)

I def. feel these days of drinks and food and excess. Building back up. Keeping strict with my CF Football strength work, and following WODs from the mian site, or CF Daytonas Rx stuff. Here is the begining

Complete 3 sets of:

10 Rep Squat (5 RM)
*Use your 5 RM squat for this workout.
*Perform as many reps as possible...put the bar in the rack..rest..do another rep and continue till you get 10 total reps.

225#. Not my 5 rep max. Kinds thought it was close, but it wasn't. Hit 6 and 4, 6 and 4, and then 10 straight. So didn't really accomplish the goal of the WOD, but hey its a start.

8x400

2010-03-06T14:14:00.000-08:00

8x400 with 90 sec rest in between each.

19:26. Nothing to compare it with, but it sucked. Plus there was a serious head wind on the back half which ends in sand. Stupid right. With 10:30 minutes of rest alotted my actual running time was 8:56 for 2 miles. Sounds good if you put it that way.

215lb clean and jerk. Was not a PR, and I am still not getting under the bar. Could have so much more, but need to work on it. Wrecking my wrists is having a mental as well as physical screw on me. Bullshit!!!..

Draged tire too. Tough after those sprints.

2 min drill

2010-03-06T14:08:00.000-08:00

Deadlift 315lbs AMRAP in 2 minutes:

24 reps. Went into it with a game plan. Reps of 5, till I can't any more. It worked beter than last time when I did 9 straight and it slowed me down so much I finished with 19.

Snatch

2010-03-06T14:06:00.000-08:00

Snatch 1 rep max

Worked up to 175. Almost body weight. With more practice I will surpass it. Just need to do it more often,,, plus it looks pretty ugly right know.

Hit me up on FaceBook

2010-02-25T12:47:00.000-08:00

http://www.facebook.com/profile.php?ref=profile&id=1542460608

Monkey Grip

2010-02-25T08:12:00.000-08:00

3 RFT

5 Rope Climb 15 ft.
50 Double Unders
25 Wall Ball

My time-15:26

Still not able to consistently get the rope locked between feet. Luckly upper body and grip keep me from totally sucking ass. All of our jump ropes have broken and we are left with a weighted rope that wooped me literally, have the welts to prove it. Wall ball with a sand filled basketball isn't quite as forgiving as a dyna max or slam ball, but it works. Kept moving, and pushed through it. Happy to start the day off with that bad boy, whats next????

To Finish Fast

2010-02-25T08:05:00.000-08:00

For Completion

3 rounds
8 Jumping Back Squats 105# with 20# chains
2 min AirDyne 20 calorie minimum
3minute rest
3 rounds
8 Split Legs 120# Sandbag
2 min Row 40 calorie minimum
3minute rest
3 rounds
10 Burpee Pull ups
1 min FLR w/ rings and 20in box

This was an awesome WOD. Def. one for those who want to push themselves, and are into some serious lactic acid build up. Was glad to have TG and RH there to keep me moving and pushing. Anything with sandbags are my new favorite. They just don't bullshit you, either you can or can't. Came into it with my legs a little jacked from the heavy back squats with Dave and the air squates with Nick. This was just the icing on the cake.

Linda aka Three bars of DEATH!!!!!!!

2010-02-22T11:45:00.000-08:00

"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 body weight @ 270#
Bench Press body weight @ 180#
Clean .75 body weight @ 135#

My time-15:48

Killed it. Deadlift was tough, but no bar staring or bullshitting. Picked up the weight, dropped it, and picked that bar up right away. Bench press was unbroken every set. Next time I will up the weight on the bench. And the cleans actually felt really light since we've been hitting so many heavy cleans at cf daytona these past few weeks. Charged right through that shit, and was able to walk the line of intensity. All this hard work shows up when challenged and it feels good. Love it. WOD it like you stole it!!!!!!!!!!!!!!!!!!

Sand is for Dummies

2010-02-22T11:24:00.000-08:00

5 rft or 10 min. which ever comes first.
2 muscle up
4 sandbag get ups 120#
8 GHD sit ups

My time-10:28

Time ran out but I just finished it cause it was a fun WOD. Love these sand bags. There is no give to them you have to have the strength to play with them at all. Know if I di it again I will finish in time. My kind of work!!!!
http://www.facebook.com/video/video.php?v=522908003079&ref=mf

4x400

2010-02-22T10:21:00.000-08:00

4x400 meter sprints
3 min rest between runs

My #s- :52-:57-:52-:59

Felt great. Ran with RH and Levi. Helped push me hard. First three rounds was on RH's heels till the end and sprinted right up to him. Helps me to stalk someone. On round four I was able to push all out and take the heat solo. Like this one.

Tabata Your F*%#ing Mom

2010-02-13T17:29:00.000-08:00

Tabata Mash-up

Kettlebell Swings 53lb= 87

Ring Dips= 59

Push Press 30lb= 70

Push Ups= 52

Damn this taxed my tricepts. Really felt it when I went to the P.Press and P. ups. They really sucked, especially when those are normally strong moves for me. No rest in between movements, didn't realize there was a 1 min perscribed rest in between each. Better that I just went balls out. Post WOD did 100 abmat sit ups and several minutes of planks. Was good work all in all. Wish I'd had the initiative to have done some heavy lifting in the a.m. Slept like shit and took a 3 hr nap after lunch. Screw it, I needed the rest. Rest day tomorrow, and then hard work all next week. Gonna bring it crazy. Diet has been locked down for the most part, normally very easy to keep it clean here at work, but its Kellers last day here so they bought Cheesecake and Keylime pie. Fuck it right,one piece won't kill me. Try to keep it to that one.

Did Work

2010-02-13T08:15:00.000-08:00

Worked up to 1 rep max C/J

215# twice. No PR (225). Lack of intensity. Was at box alone, except for my dog, who just stared at me while I cursed and yelled while I failed with 225 three times. Fuck it. Not my day to hit it. Then.

3-3-3-3-3-3-3 Weighted pull-ups @ 50#.
&
21/21 GHD sit-ups/ Double unders 3 rounds

Taught the 4, 5, 6, pm classes. Went well, but a little crowded for the programing. Nick is fresh of his Oly cert and was more than happy to help out and put the classes through a proper Bergner Warm-up. Went over some simple things to always remember when lifting overhead. Was fun to have another coach with me, and to have the box all to ourselves after all the classes were over. Sara stuck around to watch how its really done.

3 rft
500 mtr row
135# c/j x 12
95# thrusters x 15

My time-15:30

Felt good, love hitting WODs with Nick. He keeps me hungry and on my toes. Sara was impressed. Not a lot of new crossfitters see people go into the black. A very productive day. Did work, worked, and loved all of it.

A Glimpse Says Volumes

2010-02-11T15:49:00.000-08:00

Day 1 WOD 2..... A.K.A... PAIN!!!!!!!

2010-02-10T18:08:00.000-08:00

3-2-1-GO!!!!!!!

2010 Garage Games

2010-02-10T16:46:00.000-08:00

Day 1

WOD 1 @ 9am
7k “ish” Trail Run-31:14 (34th place)

WOD 2 @ 11am
AMRAP

Adv Men: 15 Mins, 10 – 2 pood KB, 45FT, 10 – 20# WB-160 reps (37th place)

WOD 3 @ 2:45pm
Sandbag Carry

120# up a hill, 10 cleans, run it down the hill, drop it and dead-lift 315# 20 times-9:16 (40th place)

Day 2

WOD 11am
Overhead and Run
10 – 135# ground to overhead anyhow, 20 sit-ups, 600M run; 10- 2 Pood KB Swings, 20 burpees, 600M run; then do it all again.-22:28 (38th place)

I finished 38th out of 55 in the advanced division. Most challenging and amazing weekend ever. Loved every painful moment of it, even more than I thought I would. Felt great that I didn't crumple under the pressure to preform. This was a good taste of what sectionlas will be like. Now I have several weeks to get to that pinacle of my ability. Wish I had more time to prepare, but can't wait for it to come all at the same time. I have fallen in love with CF even more than before, if thats possible. My CF Daytona family has really become a solid rock in my life. They never make me feel out of place, or doubt my ability. They build me up, push me, and give me a shoulder to lean on when its hard to keep going. I feel very strongly about the people I train with and want them to know how much it means to me that they are there for me, and that they allow me to be a part of their lives. Thank you all, the members, my fellow athletes and trainers. I know have a family here in my new home Crossfit Daytona.

We are Crossfit. It will change your life if you let it.

2010-02-10T11:10:00.000-08:00

•In a sense, CrossFit is a gift. It's a gift we've all been given by someone, a friend, a family member, someone you run into in the grocery store. It's a gift we need to pass on. It's the desire to pass on this gift that has me seeking affiliation.

•I have trouble remembering the person that I was prior to that as it [CrossFit] has changed my life and who I am so profoundly. Over the past 3+ years I have had the pleasure of sharing my love of CrossFit with literally hundreds of people.

•It's not even just our own CrossFit box. It's a chance for us to promote change and growth in each other. It's a chance for us to share our knowledge and passion with others, and give back to the community we grew up in and have grown to love. We thank you for giving us that chance.

Seafood Salad

2010-02-09T18:47:00.000-08:00

1/2 lb sea scallops
1/4 lb prawns
1/5 lb flounder
Organic baby spinach
Organic romain lettuce
red onion
grape tomatoes
1/2 apple
2 tbl sp walnuts
2 tbl sp almonds
sea salt & fresh cracked pepper (to taste)
Old Bay seasoning
Lemon sliced in half

Slice flounder into 1 in. slices and set aside. Season scallops and cleaned prawns lightly with bay seasoning, salt/pepp and a splash of olive oil. Heat large skillet to med/hi and let heat. Prepare salad. 4 chopped romain lettuce leaves, over a bed of spinach. Diced red onion, apple, and tomatoes only cut in halves. Toaste nuts with a dash of olive oil in small skillet, med heat. The large skillet should be hot by now. Quickly spray some nonstick oil or a splash of oil on the skillet and add the scallops and prawns. Once in pan don't touch and allow to cook on what ever side they land for no more than 2 min. Meanwhile throw the sliced fish into the same container as the other seafood was in and slide around to lightly season. Flip scallops and prawns. One more minute cooking and take out scallops. Add fish and toss the fish and prawns togther cooking for no more than 4 min. Take 1/2 lemon squeeze of salad and drizzle olive oil over salad, top with sea food, and nuts. Salt and pepper to tast an squeeze the other half of lemon over everything. Done, serve while still warm. Yum Scrum....

Facebook | Your Photos - 2010 Garage Games

2010-02-08T11:34:00.000-08:00

Facebook Your Photos - 2010 Garage Games

Not my words, but definity my emotions and beliefs.....

2010-02-04T15:59:00.000-08:00

I am a world class coach. I See to it that you master those movements life requires. I use squats, deadlifts, pushes, presses, and pulls in many different combinations. I train your heart and lungs to run, jump, row, bike, and swim hard and fast. I train your muscles to lift large loads over long distances quickly. I train your mind to see challenges as opportunities for improvement and train your spirit to push through the quit. I will give you the feedback you need to make the most of your potential. My tools are a whiteboard and a stopwatch. I say 3-2-1-Go

Work out Mix tape

2010-02-04T08:10:00.000-08:00

Coming to my classes with some new off the hook hip-hop mix. Hope Heavy Metal Fitness is ready to get a little Ghetto.........

Drop Kick Murphy

2010-02-01T17:27:00.000-08:00

For Reps:
10 min HSPU=36
5 min Squats=174
2 min Pull-ups=59
1 min Push-ups=50

Total-319

Very happy with the effort. HSPU have come so far in just one month. Sucked it up with the squats and did them Tabata style. Wanted 60 for my pull ups and 60 for my push ups. But kicked it till muscle failure and that's all I can ask for.

Just Plain Old Fun?

2010-02-01T17:23:00.000-08:00

5 rft:
155lb clean & jerk x 5
muscle-ups x 5
400 mtr run

My time-19:06

Par 20 min. happy with that. Wish my wrists were healed so I could've made those thrusters as Rx. But C/J was a good sub. Was able to make the run a run and not a weak shuffle. I have to pass that pain threshold mentally. Make myself just fucking RUN........ This was the WOD#1 of the day.

Coaching

2010-01-29T18:26:00.000-08:00

So happy I can work with athletes. Hands on, challenged, inspiring, and totally fun.

CFT modified

2010-01-29T18:23:00.001-08:00

Bench press 1=295
Clean 1=225 PR (power clean, for wrist caution)
OHSQ 1= 205 hit no problem, but was done for the day..... Very happy with the work and the power cleans felt great.

Warm-up

2010-01-29T18:21:00.000-08:00

3 rft:
135 clean and jerk x 10
15 reverse sit ups

My time-5:47

First time I tested my wrists. Felt great and was def. a warm up for one part of event 4 of the GG. Was able to keep moving. Will be able to push it with the 135 overhead....

100 Burpees for fun

2010-01-29T18:19:00.000-08:00

Nick and I did 100 burpees clapping on a ring 3 feet overhead, 1 for 1. No time, just as fast as we could. Never missed a beat. Good way to start off the day. Fun!

Fire Academy

2010-01-29T18:14:00.000-08:00

5 rft:

100 mtr farmer carry (50lb)

3 rope pull (70lb)

5 tire flip

10 pull ups

My time-19:36

Smoked it. Was right up my ally. Very fun, different, and new. Loved it. Pushed it, stayed right on Tanners heels.

Reverse chipper

2010-01-29T18:05:00.000-08:00

750 mtr row

30 wallball

25 kb swings (1.5 pood)

20 box jumps

15 burpees

20 box jumps

25 kb swings

30 slam ball

400 mtr run

My time-13:05

Went solo, but had MK and RH there to push me. Felt great,,,, but hurt so bad. Pushed till I was about to puke. The only way to go all out. Very happy with the effort.

Your a Tabata

2010-01-29T17:58:00.000-08:00

Tabata row for calories -68
1 min rest
Tabata push press (50lb) -39
1 min rest
Tabata box jump -105
1 min rest
Tabata airdyne (max effort)

Saw the people on the white board I needed to beat and was able to dig deep.

Jackie

2010-01-29T17:52:00.000-08:00

1000 mtr row
50 thrusters (45lbs)
30 pull ups

My time- 7:50

Did real well. Able to go 20-10-10-5-5 thrusters. Should've finished with all 10 unbroken, but thought I needed to breath.... stupid. Pull ups went well. Still happy with the effort. Then went in for another dip.... Tabata.

Gut Bomb

2010-01-29T17:48:00.000-08:00

4 rtf.
25 double unders
20 sit ups
15 pull ups
10 tgu (35lbs)
5 kb swings (2 pood)
400 mtr run

My time-24:34

Felt great. Tried to push the run. Everything else was fine. TGU x 10 are a bitch, but do able. Maybe I would've been faster with someone to try and catch. Thought my time was good, then saw Cats....... enough said.

Nice and quick

2010-01-20T17:26:00.000-08:00

21-15-9
Sumo Dead lift High Pull (115lbs)
Single leg Renegade Rowers (50lbs)

my time- 5:04

Wanted to use thrusters but my stupid wrists are still fucked up. Not sure what I'm gonna do about this. They only bother me when they are hyper extended under a load. My HSPU are there. Was knocking out sets of 4-5-6 right after the WOD. Loving it.

Dead Lifts

2010-01-20T09:48:00.000-08:00

Dead Lift 3-3-3-3-3

345-375-385-345-365

PR by 10lbs. Felt good. Still a little scared to go bigger fast. But liked it. Repping out big weight can be a little scary.

Burpee and Row

2010-01-20T09:46:00.001-08:00

5 rft
500 mtr row
10 burpees:

My time- 15:09

A real burner. Was fun, liked the pair together. Legs, hips, back. Will try this one again.

21 and 21

2010-01-20T09:44:00.000-08:00

3 rounds of
21 weighted pull-ups (30lbs)
21 GHD sit-ups

Plus fooled around with my OHS. Wasn't my best showing.

Event one for GG (first try)

2010-01-19T11:25:00.000-08:00

AMRAP
10 kb swings (2 pood)
120 mtr run
10 wall ball (20 lb)
120 mtr run

My #s- 6 rds + kb + 60 mtr

Gotta run when it hurts. Gotta pick those feet up, push faster.... I want this bad....

Triplet and then some

2010-01-19T11:19:00.000-08:00

For time
500 mtr row
3 rounds of
25 kb swings (1.5 pood)
15 slam ball (20lb)
10 burpees
then
400 mtr run

My time-11:56

Was one minute behind Robert. I wanted that one bad. Went balls out, but should hit those last swings unbroken. Gotta dig deeper to not ever stop. Liked it, time was very good, but want to catch him with these ones.

Micheal

2010-01-19T11:16:00.000-08:00

"Micheal"
3 rounds for time
800 mtr run
50 back extensions
50 GHD sit-ups:

My time- 26:10

Never did this one before and don't know many who have. Just cause it sucks and kinda makes you feel sick cause of all the up and down and all the blood rushes to your head. Was happy I did it though. And was able to still push it pretty hard even though I was alone. Maybe because I just wanted it to be over....

Lynne

2010-01-14T17:23:00.000-08:00

"Lynne"
Body weight bench press max reps
Pull-ups max reps
5 rounds, for reps:

My #-203

This is a 23 rep increase from last time, the bench virtually the same, but my pull-ups have gotten much stronger. Considering this was # 3 WOD, and my grip was totally shot. Very happy with my numbers. And my hands stayed in one piece. Nice.....
315 lb dead lift max reps in 2 min. 19. 4 more since Oct. 20 should be coming soon.

This was a a little mind numbing

2010-01-14T17:01:00.000-08:00

Three Rounds for Time:

50 mtr walking lunges
100 mtr broad jumps
250 mtr run

My time-18:30

It was different, that's for sure. A bit boring, but no less difficult. Was able to push it cause I was working with Tanner. Any one stronger or faster than you makes for the best partner. And it was really cold out there.

Dips/ Burpees/WallBall

2010-01-11T16:05:00.000-08:00

4 RFT.

9 ring dips

15 burpees

21 wall ball.

My time-12:17

Much harder than it looks on paper. Loved it. Really pushed it.

Annie

2010-01-11T15:53:00.000-08:00

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

My time-6:34 PR

10-1 Pyramid Triplet

2010-01-11T15:45:00.000-08:00

Tabata Mash-up:

L-Hang- Burpee

rest 1 min.

Split legs- Frog Leap

then:

10-1 Pyramid:

2 pood KB swings

L-Pull up

Push ups

My time-15:21