Angie the Ass Kicker

Another 5k Row

Humvee w/ a lot of shit on it

Snatch 1x7

Need Your Help for Experiment

WODoers: I need your help to conduct an experiment on getting rid of goats. I came up with 36 exercises that we regularly do and certain gymnastic holds and bodyweight exercises that we are supposed to do. I have an idea using the warmup to eliminate goats in just a month or two, all while keeping the warmup under 20 minutes. The idea is to do a set of 10 on the lifts or bodyweight excises and do 20 to 40 seconds of holding on the gymnastics everyday.

It works like this: along with the general stretching of any warm up, you pick your eight worst goats from the list of 36 exercises.

Day 1: you do sets of 10 or holds of your 8 goat exercises at a warm up weight and seven other exercises from the list of 36.

Day 2: you do sets of 10 or holds of your 8 goat exercises at a warm up weight and seven other exercises from the list of 36.

Day 3: you do a set of 10 with the 1 worst of your 8 goats and the remaining 14 exercises from the list of 36.

You only repeat the goats in the cycle. On days 2 and 3 you do not do repeat of the non-goat exercises you have done in the cycle. This way at the end of each 3 day cycle you will have hit all of your goats twice, your worst goat 3 times, and the remaining 28 exercises once. Hopefully after just one or two cycles, the worst goat will be replaced with another goat, and by the end of the month some of the goats will have to be replaced with former non-goats.

If you are interested, let me know and I will send an excel worksheet with the exercises on it.

I think it just might work.

Row 5k

Jamming with the Master of the Fu

DUUUUDES!! I am fired up. Watch out, get out those reading glasses. Had a great day in the garage box today. Sifu Michael Casey, one of the baddest ass fighters in the entire world, (SERIOUSLY!!) graced me with his presence. And he was a humble, very cool dude. he is out here for the holidays visiting family and is the master Wing Tsun instructor for a guy I work with (edward) who used to post on this blog, but hurt his back and hasn't been here in several months. He has been doing oly/barbell lifting for ten years and was trained by some wicked Russian oly lifter way back in the day. The Russian coach guy wouldn't even allow him to try a full snatch until he could snatch balance (snatch drop as Michael called it) his body weight. Michael once won a National Championship in Full-Contact Kick-Boxing in Germany. Suffice to say, the dude will put a hurt on you... and you'd never know it. Such a humble and kind guy. When he first came over today, my wife had arrived at the same time and her arms were super sore (we are wondering if she has rhabdo to be honest, so sore she can't sleep, for days, and she feels like crap) and he ran out there and started hauling groceries in, and we had known each other in person for like 5 minutes. Nice guy. He was actually running to my wife to take bags of groceries from her. Anyway, we worked on snatches for about 30 minutes. To put it straight, my form sucks and I need to work on it. He taught me a lot of good stuff but now I just need to practice because despite his teachings I continued to make the same mistakes because that's just what my body wants to do. They say snatches and cleans take a few years to truly master. Some of my problems: The catch: I don't catch it "back" and firm, I catch it forward and am making my arms work (which I know contributes to my shoulder problems), you need to get those shoulders back and catch that bitch with your arms locked and shoulders active, behind the ears. Also, on the way up he literally scrapes his legs with the bar, I have the bar out some. My knees are over my feet on the catch too, so my quads are doing the catch work instead of my glutes and back. I could go on and on, for those of you who have been trained on the snatch you know how many ways there are to mess it up. I know he catches these with his back because the dude is ripped. He'd never say that though. R I P P E D. And... could whoop all of our asses at the same time, but seems far too nice to do something like that. So we did snatches and warm-up for like 30 minutes, and then because I had to go, it was time to get pukey, so Michael chose FGB for a metcon. Thanks a lot man! I got the Muscle Driver "Clock Gone Bad" clock from Chelle for Christmas so I was anxious to fire it up. That thing is cool, but it doesn't allow you to time rounds. Does that really matter, your round times, or does the final time only matter? It actually has a FGB button, so you juct click it and it gives you a 10 second prep timer, then does a 3,2,1,go!! sequence and beeps loud every 60 seconds and stops after 17 minutes (has the same type of thing for 20/10 tabata). Also got a pocket sized HD camcorder (flip mini HD or something like that). I'll post a few vids of the WOD tomorrow. I scored a 305 which is a PR, but caveats (which have always applied, so it's a true PR for me)... My wall ball target is 9'4" (and I know that extra 8" costs a couple reps) and also rounds 2 and 3 I did box step-ups and not jumps because something weird is going on. The site indicates this is a fair sub, but I know jumping takes more out of you (and it's more fun). When my legs get fatiguted I can't do Box Jumps without eating poo (shin to box, fall on face) and I don't know why. That was not true until a few months ago. Anway, what a great day in the garage gym. You can stop reading my BS now. Here's a link about Michael. http://www.usadojo.com/biographies/michael-casey.htm He wants to start posting with us too (he has a few times before). We are tied for our PR on the 2K row so it's on. Rowing is the only thing I am decent at it seems. I should focus on it so that when you guys all kill me all the time, at least I can outrow you. When I posted the first 2K throwdown he beat me. He got 7:09 to my 7:15 but I have since matched it, but Jacob has the blog record (of course, he's made of hydraulics), 7:02 I believe. They say the elite rowers can get sub 7's. Who's got it in them? Tomorrow's WOD (5K row) makes my cringe, because I HATE rowing hard, especially that far, and I love it. Last week I tried and quit. I QUIT! Jacob says when you quit on the WOD you quit on yourself. Tomorrow I won't quit, even if my time sucks. I always set a PR pace, so I think because I couldn't hold that last time I quit. That, and I thought I was going to vomit for real. Seriously, it's the hardest thing in the gym in my opinion. I think I figured out why though... I have this idea that when you are rowing, you are not allowed to stop and rest, you have to finish it out unbroken the whole way through. No rest is allowed. Must have something to do with the fact that I am on a machine. It's like we have to keep moving together. Sorry so long. Your readership is optional though. Quit reading this crap. Why are you still reading it? Good evening gentlemen

Merry Christmas!
Bench Press

1-10-1-20-1-30

Post total loads.

DL 1-10-1-20-1-30

I dub the workout 'uuugggh!"

Front squat progression

Front Squats

1-10-1-20-1-30

Post total load.

Rest or Up/Down the Ladder

CF Endurance WOD today:

All out efforts. Swim, bike, run, C2

1 min. on / 60 sec. off; 1 min. on / 50 sec off; 1 min on / 40 sec. off; 1 min. on / 30 sec. off; 1 min. on / 20 sec. off; 1 min. on / 10 sec. off; 1 min. on / 20 sec. off; 1 min. on / 30 sec. off; 1 min. on / 40 sec. off; 1 min. on / 50 sec. off; 1 min. on / done

Diane

Back to back limit days. 4 guys 40 geese. It was a great time!

Rope climbs, ring dips, squats

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

Birthday WOD

WODoers -

Shoulder and roid say no to lots of heavy thrusters. Instead I did this:

As many single unders as you can unbroken: 209 (PR)
50 double unders for time: 3 minutes (not so good on that, winded from SUs)

4 rounds for time of:
50 squats
run 400M
(goal: round 4 must be best time)

TT = 14:30 fastest round was #4 @ 3:24

Rest two minutes then must do 50 more squats in under a minute

TT = 58 seconds. BURN!!!!

Rest Day or

If you are going goose hunting for the weekend then

1 Muscle up 1 squat
1 Muscle up 2 squat
1 Muscle up 3 squat

continue on until 1 muscle up 30 squat

Squat Clean 1-1-1-1-1

SPUP/HSPNTG

Squat 3-3-3-3-3

500m row - TGU

# rounds in 20 minutes:

500 m row

25 60# db Turkish Get-ups

CFT

Friday 091211 Invert Hang / Ring Push-Up

5k

The old 75'er

Tuesday 091208

For time:

run 800m

30 hip / back ext.

30 GHSU

30 Hip ext.

30 Knees to elbows

30 Back ext.
30 AbMat Sit ups

Split Jerk 1-1-1-1-1-1-1

Rest day, a couple of things

Guys, check this out: http://robbwolf.com/?p=976

I'd like to hear Dave C's side of the story. What a wacky story. Robb Wolf fired by coach through a third party too?

Also, I got one of these for my birthday and it ROCKS. http://store.crossfit.com/collections/sweatshirts/products/mens-cocoa-sherpa-zip-hoodie

I know it's a $60 sweatshirt, but that sherpa lining is just dope. It's like wearing a sheep. Super comfortable, thick, and warm. Great for cold weather. Plus you look cool and tough cos' it says CF on it.

Lumberjack 20

RowGHSUBX

row 100m
21,15,9

GHSU
BX

Run Power Clean

3 rounds
800m run
21 155# power cleans

One Arm Fran

15-12-9

Right arm 60# Thrusters
Left arm 60# Thrusters
Right arm one arm pull up
Left arm one arm pull up

Front Squat 3,3,3,3,3

Joshie

21 40# dumbell snatch right arm
21 L-pullup
21 40# dumbell snatch left arm
21 L-pullup

3 rounds for time

Linda

The 3 Bars of Death:

10-9-8-7-6-5-4-3-2-1

Deadlifts
Bench Press
Cleans

Jump Rope GHsitup Back ex

15 du
15 bx
15 ghsu

20 min AMRAP

400m Walking Lunge

I dub the wod, "Crampie"

Shoulder Day

Rest Day Question and Comments

25 Burpees and BW Squats

Anything with this many burpees goes on the "suck" list by default.

HSPRUNWPU

21 HSP
run 400
21 weighted p/u
15 HSP
run 400
15 weighted p/u
9hsp
run 400
9 weighted p/u

Health Lift 1-1-1-1-1

Rest Day Thoughts: Why do you do the WOD?

Stubbs get his first Muscle Up!!

Elizabeth

"Boy, are you a man or a mouse?"

"Pass the cheese please."

It was power cleans for me today. I just couldn't deal after the last 5 wods.

FRAN

ANGIE

Noise Solution

My new bumpers were so loud I had to do something or my girlfriend and the neighbors were going to kill me at 5:45a.m. I figure out a solution for under $50 bucks not counting stall mats. I already had the stall mats and I cut them up and add some 3/4 inch filler strips of particle board. Then I put down a layer of carpet pad I had laying around on the bumper cushions. I bought $30 worth of pipe inuslation and laid it in sideways and covered that with another carpet pad. I ripped down some of the 3/4 material and made a border on the pads. I put my second stall matt on the top and then glued and screwed it all together. It would have been another $30 buck if I didn't have the 3/4 material laying around, but way cheaper than any of the solutions I found on the web and damn quiet. Just let me know if you want more details.

Jerk L UP

15 95# Push Jerk
15 L-Pullups


"There is no try, only do or do not do." Yoda

"Sometimes you just gotta throw your balls over your shoulder and charge into the fire!" Unknown

EVA

70 Pounds of Nasty

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

Rest Day

Cindy or Mary or Grace

Run 5k

Filthy Fifty

Ahhhhhh REST!

Here's my watchful angel after those snatches and pushups. Jacob, thanks for the talk the other day about pace. Guys, I think that really helped me this morning in the snatch/pushup WOD. Intentionally slowing it down early on so you don't gas really seems to help me. Although I did go too fast in the first 3 sets, then I slowed it down. Also from watching Jacob's videos I noticed that he actually sits down during his rests so I did that today too. Seems to help, your body really gets to rest, even if it's just 10 seconds or so.

Powersnatch Push Up

Justin's bloody leg

Me gasping for air after today's WOD

AMRAP: 12 65# Power Snatch/10 Push ups 20 minutes

Careful with this one boys. I had to switch to a hang powersnatch in round three when I realize I was going to be bar on bone by the end of the wod. 11 rounds and 7 snatches. Derek thought the cut was really cool and yelled right on to me in front of his client. I responded, "No, actually it sucks." I do not enjoy ripping the skin off of my body, so be careful on this one, it is really easy to do with the light weight.

Pull-up Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

CFT

Buddy Lee

http://www.youtube.com/watch?v=hXovowbMsLE

http://www.youtube.com/watch?v=IWsKqA7FuV0&feature=related

Snatch, Overhead Squat, Run

5 rounds for time

95# snatch x 3
95# overhead squat x 15
run 400m

Run 4x800m RAN

Rest as Needed

What's up Suckers?

My apologies for the 4 month hiatus on the blog. CrossFit Avalanche is a success, Myles and I are having a blast. Our gym is just the way we envisioned, we just got a second wave of gear which gets us most all of what we need/want.

The WOD we squeezed in between classes Friday was:

3 rounds for time of 50%pr Snatch x10, pullups x10, burpees x10, run 1 lap (less than 400m).

Travis 75lb snatch 9:34, Myles 95lbs 11:07.

Here is a little vid from the Oly cert last week.

1/4+1/2+3/4=Angie From Hell

I need a new jump rope!

What do you guys recommend? Broke my Buddy Lee this morning, cheap little plastic thing.

"Annie"

Thursday 091029

50-40-30-20 and 10 rep rounds of:Double-undersSit-ups
Post time to comments.
Compare to 090914.

Squat 5-5-5-5-5

Nate

Michael

Health Lift 1-1-1-1-1

Tommy V

115 pound Thruster, 21 reps15 ft Rope Climb,12 ascents
115 pound Thruster, 15 reps15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps15 ft Rope Climb, 6 ascents

Walking Lunges and Situps

Four rounds for time:

50m Walking Lunge
50 Situps

Muscle Imbalances

Great read and exactly why CrossFit works.

http://www.marksdailyapple.com/muscle-imbalances/#more-8781

Tabata Somehting Else

Weighted Pull-ups 1-1-1-1-1-1-1

Tyler

5 rounds

7 muscle ups
21 95# sumo high pull

Run Back ex

Just Plain Wrong

5 rounds
15 135# hang squat clean
30 push ups

The TOTAL

First time every doing a real CFT with Chris in town, it was nice to have spotters for the back squat. My numbers suck given my BW, but oh well, all I can do is try to improve.

Craig:

SP - 145 (WEAK! My shoulders just aren't strong. When I started CF in January I did 170 or so,
since I hurt my shoulder it hasn't been the same, got some work to do here)
BS - 305 Tied PR! (Tried 310 and failed, Chris had to bail me out)
DL - 385 PR! (Previous was 375, could do more if I did it right. I always come forward!!!!)

Total = 835
Body weight 210 398% of BW

Chris:

SP - 165 Nice press. Strict form, no push, no dip (same with mine, we were strict on this!)
BS - 270 PR!
DL - 365 PR! (Chris only has 300 at home, first time for him trying more than 300!)

Total = 800
Body weight 187.563287 428% of BW

Conclusion: Chris is stronger than I am, pound for pound. the numbers don't lie.

I'd like to see this get up to 900 for me some day. It's a goal.

Cool to see a bunch of PR's. This thing took us an hour total, takes a while! Lots of high fives in there too, and dizzy men.

Here are vids of our DL PRs. Sorry I am so cheesy saying "believe it! believe it! Visualize it!" I guess I'm just a cheese ball.

I tried to DL 400 but had a mental block. There's something about a weight that starts with a 4 that makes me wet my peepee panties.

Elisabeth

Fran

ya know the drill

5K

AMRAP row,sumo,pull

AMRAP in 20 minutes

row 250m
sumo high pull 21 reps 95#
15 pull ups

30 Muscle Ups For Time

I had to put a post out here for this, because it's missing!

We already saw that Jacob did this in 3:46 (PR). That is beyond bad ass Jacob. You are a machine. Dude, get the heavy lifts figured out and you'll win the games!

My shoulder and my pussness do not allow me to do muscle ups. I feel embarrassed posting my results after Superman's (Jacob!) post, but hey, I'm an old man. I can't think of any other good excuses. Jacob is just 100 times more bad ass than I am, that's just the way it is!

60 jumping muscle ups - 6:55

Then put on the 20 lb weight vest and did:

5 rounds of 12 pullups and 15 pushups in about 11 minutes

It took a long time because of muscle recovery. I started with 12 pullups and 8 ring dips, or so I thought, but weighted ring dips were just too hard. I could barely do 3 even in round 1. I'm not so good at ring dips.

Last couple of rounds pullups were like 2 or 3 at a time with a good 15 seconds in between efforts, pushups were really hard too for some reason. Surprising what a difference that 20 lb vest makes!

Thruster 1-1-1-1-1-1-1

So much controversy

Here we have a very well versed trainer, deep into the CrossFit community, arguing against always going deep for the squat. Interesting article. He doesn't condemn the "LBBS" (low bar back squat), he just doesn't condone it as the exclusive way to squat.

http://www.cathletics.com/articles/index.php?show=shorty&shortyID=58

HPC SU BEX

"I ran and I ran"

10 miles

Run with your pistols and situps

For time:Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Do pistols with 55 lb Kettle bell or dumbbell
(whoever does that RX'd with full ROM is a MAN that I am now gay for)

325 Ways to say Uncle

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
20 Hang squat cleans
35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.

Warm Up Wod

Helen

3rds

run 400m
21 55# KB swings
12 Pull ups

2K Row throwdown part Deux?

Dudes, decided to do a 2K row today and went for a PR (previous was 7:15) on sheer will power, cos I definitely am not feeling 100%.

Got it done, 7:10, man I want sub 7, but it seems like a death wish away. I wanted to quit mid way. I am still totally shaking, dizzy, and just feel whacked. Rowing hard crushes you, man what a challenge it is!!!

Chris is coming out here in a few weeks and will get his first taste!

Snatch 1-1-1-1-1-1-1

Tuesday 090929
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.

Rest Day

Comments on the G.O.M.A.D. diet idea.

AMRAP 95# Thruster, HPC, SDHP

Angie

If we get any more guys to with us, then we'll have so many birds you won't be able to see who is in the picture. No Angie for me today, but worked on some hand eye coordination instead.

135# Clean / GHSU Digression

Friday 090925
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014.

Check this out

What "sport" is this? It's crazy!

http://www.youtube.com/watch?v=w2-CtyWq-hg

http://www.youtube.com/watch?v=obUNGsdpPb0

http://www.youtube.com/watch?v=yNGCcgu06T8&NR=1

It's called "Parkour"

http://en.wikipedia.org/wiki/Parkour

Justin's Goat

5 Rounds

Max BBP
Max PU
Max BBS

Deadlift 1-1-1-1-1

The Games in 2010

Guys - How about all of us actually meet each other in person (for those of us who haven't) and plan a trip to go see the CrossFit Games in person and hang for a few days (and of course, WOD)?

The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.

I am down with this idea! Who's in?

Coast to Coast CrossFit Crew CF Games WOD:

For time 5 rounds of:

30 burpees
Chug a pint of Belgian Beer
Deadlift your body weight 30 times
Poop
Tequila Shot
Wrestle Myles down to the ground

Shoulder Day

(From Fletcher) Went to the Bronco game yesterday and had entirely too many beers with my dad. Here is the jet flyover during the national anthem.

21-3 until done LPU & HSP

Random 5k

POW / MIA 5k yesterday at 06:00 in the desert in Kuwait, yyeeeaah...

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Post time to comments.

Was looking through some old pictures tonight, and this pictures is from the crazy Netherlands where little kids were riding a mechanical camel during some Saturday festival.

Daniel

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

(Added by Fletcher)

Buddy emailed me this, found it on the site I'm sure. I'm fired up. I'm resting today, and doing this tomorrow AND in the same day I am doing a nasty 1,800 foot climb single track mountain bike ride, that by itself is a totally brutal workout. Let's get it on.

Personally, I think that hero workouts should always be done RX'd to honor the hero.
The added pain should be endured with the sacrifice the hero (in thsi case Daniel) made in mind; this should help you push just a bit farther than you normally would. If you need to scale to complete the workout then scale, but only make the decision to do so as you puke into a bucket or can feel your eyes bulging out while trying to consider one more rep. Everyone should go into this full speed, no pre-scaling, and give it their best shot.

Rest Day

Front Squats

5x3

(From Fletcher) took a video to check form on my PR of 240x3 (wimpy, but I'll get better). This always helps. I tilt forward when it gets heavy..... gotta be more aware of that next time.

"Annie"

Monday 090914

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 081209.

Diane

21-15-9

225 pound Deadlift
Handstand push-ups

Barbara

Push Jerk 3-3-3-3-3

Lunge-Jump-Pull

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

CFT

Monday 090907
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629

"RUN Burpee RUN"

Sunday 090906
6 rounds for time of:

Run 400 meters

25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Compare to 041027.

C&J

Saturday 090905
Clean and Jerk
1-1-1-1-1-1-1 reps
Post loads to comments.

5k

Elizabeth

Pre-trip G.I. Jane

Hey guys, still reluctant to throw the barbell around since I have to fly for 15-16 hours today, worried I'll jack the back. So instead I did "G.I. Jane." 100 burpee pullups for time. I've never seen it come up, and I've always been intrigued by it so thought I'd try it out. First time doing even a single burpee pullup, my motion was not so fluid. My time sucked, almost 19 minutes, but whatever, I was tired this morning (smallest kid up a lot). Waaaaaaaa goes the baby.

Here's a video of the final 10 reps from my phone. Burpee form again was starting to fail with head coming down, but these are reps 91-100, with two more at the end in case I didn't count right. I did try hard to touch my chest and chin to the floor every time, but started to waiver a little toward the end. I know, I'm wearing gloves. My hands are torn up from lotsa pullups lately. My garage pullup bar is exactly 8 feet off of the ground too, it's way on up there. I'm 6'4" and I have to jump to it.

There's a guy they call "bionic" on the main site videos that does this in like 11 minutes. That's just stupid, or I'm a puss, or I'm old, or something. And I'd be lying if I didn't admit that around rep 60 or so I thought about quitting... but I sucked it up, because there is this little voice in our heads that tells us we HAVE TO, right? Hell ya.

Franish Rowing

Weighted pull-ups 1-1-1-1-1-1-1 reps

Hey guys, I didn't want to do this cos' of the strained back, went on a killer ass kicking mountain bike ride last night, climbed 1,530 feet and rode a total of 7.2 miles of single track. TT 105 minutes. Today I did this to test the back:

8 rounds of

5 ring dips
10 pullups
15 honest pushups (have to write that and think that after watching my lame burpees)
20 Abmat situps w/feet anchored

TT = 21:30. Combining ring dips with pushups isn't very kind.

Back feels OK, but barbell lifting puts a whole new kind of strain on ya. I have to fly to Belgium Tuesday so I am being careful. Don't want to sit on a plane all day with a jacked back.

Saturday 090829

Five rounds for time of:

95 pound Power snatch,

15 repsRun 400 meters


Post time to comments.
Compare to 061105.

Overhead Squat 3-3-3-3-3

Nate

2 Muscle Ups

4 HSPs

8 2 pood kettle bell swings

20 min AMRAP

Here is my Elkhorn inspired 1.5 pood kettle.

Thruster, HPC, SHP

5 thrusters
7 hang power clean
10 sumo high pull
all 95#s AMRAP 20 minutes

Pool/Backyard WOD

Yo Dudes.

Travis Weaver and Sean Weldon are the two guys responsible for me doing CrossFit, and indirectly also Chris and Edward (here on our blog) cos' once I started doing it I brought them along into CF world with me (and thanks for coming guys!).

Anyway, Sean and his wife Ashley along with their two kids came over yesterday for some family pool time. We decided to do a quick Poolside WOD. One thing I learned from this, is that it helps to watch video of yourself. My burpees are pathetic, nowhere near full ROM. I could complain that I couldn't breath well because all of the swimming had to be underwater (you could bring your head up for air but had to stop going forward) but that's a lame excuse. If you're going to do a burpee, you should could damn close to touching the ground with your chest and your head shouldn't dip down, right?

So here's a video of Sean's wife and I, and then there's a video of Sean and my wife Chelle. Look at Sean's ROM on his burpees. Plus, he does all of his burpees and pushups "military pushup" style with his hands and elbows close in, like tricep pushups. That's hardcore.

We have a bunch more ideas for future pool and yard WODs. One thing we were doing too is taking the 36 lb kettle bell down to the bottom of the deep end (8 feet deep) then going underwater and doing a "thruster" from the bottom of the pool with the KB above your head, and you have to get your head out of the water in order to breath. Diving board muscle ups were also being toyed with. Super fun stuff!!

The WOD:

3 Rounds of
swim 4 lengths all swimming underwater
15 burpees in the grass
15 1.5 Pood KB swings

The videos are of round 2. Swimming was cake in round one, very hard in rounds 2 and 3 cos those burpees and KB swings wind you!!

You'll also notice we had the "toddler tunes" station on in the background for hardcore motivation. Let me know if you want a CD of this killer tunage.

Cindy or Mary

(From Fletcher) Here's an iPhone pic of my sweat angel after the WOD today. I did the WOD shirtless, otherwise I think the sweat angel would have been even more pronounced. Instead, most of the sweat ended up going all over the garage gym!

Hang Power Cleans 1-1-1-1-1

Lunge Pull up Sit up

Karen - 150 damn wall ball shots

Rest Day

Shoulder Press

Push Press 1-1-1-1-1-1-1 reps.

Double Under Sit Up WOD

2 min du
2 min su
90 sec du
90 sec su
60 sec du
60 sec su
30 sec du
30 sec su

(Added in by Craig)

Check out my wife Chelle doing the hula hoop. I can't freakin' hula! I try and it always just falls right down. I was trying guys, trying to do what the CF mantra says "regularly try new sports". Is hula hooping a sport? LOL!

Muslcle Ups 34 and 35

Proof that even fat kids can muscle up. I don't have a six pack, but thanks to a year and a half of crossfit I am the strongest and healthiest in my entire life and I'm not embarrased to take off my shirt at the beach. The stop in the video is the minute of rest I needed inbetween the muscle ups. From the time I started crossfit up until I got the second muscle up in round 5, I do not think I ever believed I could do a WOD like this as rx'd, then I did it today. Enjoy the last two muscle ups.

"Ryan"

5 Rounds for time of:

7 Muscle-ups

21 Burpees

Front Squat 1-1-1-1-1

Here's how I babysit while I do front squats. My little 10 month old buddy "Max" cheers on his daddy. But his daddy is nowhere nearly as strong as Justin. He sat there the whole time I did all those front squats, GHDs, and BE's, like 30 minutes. Good boy Max!

Minutes of Pull Up

Add a pullup a minute until you can't.

"The 3 Bars of Death"

Wednesday 090812
"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

Set up three bars and storm through for time.
Post time to comments.
Compare to 080906.

800m x 4

Tabata Something Else

DL 5x5

This is a camel we about smoked with our MRAP. Would be like hitting a moose with an armored semi-truck.

Saturday 090808
Deadlift 5-5-5-5-5 reps
Post loads to comments.

L-Pull Ups and L rope climb

3rds

21 L-pull ups
3 15' rope climbs

Here's what I had for breakfast: Omega 3 Eggs with "stuff" in them, grapes, steak, avacadoes, and a smoothie

Row Burpee Run

3 rounds:

500m row
21 burpees
400m run

Here's a picture of a sign that CrossFit Avalanche has on their Facebook page. Yah baby.

Fight Gone Bad

I use a whiteboard in my garage gym, then I take a phone pic of it when I'm done so I can then later put the info in my spreadsheet. Notice next to each move there is a "goal" number, an average I shot for throughout all three rounds. Didn't nail them all, and exceeded some too, but that's how I got over the 300 mark.

Monday Rest Day

Check out how many volleyball players we can hang from our pullup cage at once.

J.T.

21-15-9 HSP, Ring Dips, Push UP

Thomas Hobbes said in Leviathon, "Life is nasty, brutish, and short."

Today, along with all that joy, I thought it should be really fucking hard.

JT with 20# vest.

Squat 1-1-1-1-1-1-1

"Nicole"

Friday 090731
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090626

10k day

Wednesday 090729
Run 10 K
Post time to comments.
Compare to 090701.

Progressive C&J's

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Cindy or Mary

Monday 090727
"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090609.

Rest Day

My concept "C", as in Claka Craft, rowing machine. Many fish caught, many beers drank. Life is too short to be a complete purist. Plenty of time to eat the zone diet in the office on a Monday moring, and as Rodger Shanor always says, "I wonder what the rich people are doing today?"

Wallball GHsup Back Ex

AMRAP
10 Wall Ball
10 GHsup
10 Back Extension

Hey Fletcher, I'll bet you a crisp $20 bill that you couldn't do 3% more reps on my substitution than on your GHsup machine. Please do not forward this picture to the Reebok products liability department.

Lynne

5 rounds:

Max Body Weight Bench
Max Pull Ups

"DT"

Thursday 090723

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.
Compare to http://coasttocoastcrossfitcrew.blogspot.com/2009/04/dt-5-rounds-155-12-dead-9-clean-6-press.html

2k Throw Down

Best $400 I ever spent. I got crushed by Fletcher in the 2k. My time was 7:42. Myles? Jacob? Can you dethrone Fletcher's outstanding 7:15 time?

Rest Day

Justin and I challenged each other to a 2K row-off to break in his new screamin' deal C2. My goal was 7:20, so I'd have to hold a 1:50 split. Banged it out in 7:15. Someday I want 7:00. CF says "that's when you are among the better rowers." That 15 seconds might seem small, but it's enormous. That was a war zone, Fran-like.

Tried to upload a screenshot of the PM3 but Blogger kept saying "an internal error has occured" I'll email it.

Who's got some? You guys sleeping in Littleton, CO tonight?

Deadlift 1-1-1-1-1-1-1

Run 5K

Filthy Filthy 50

Sunday 090719
For time:

50 Box jump,

24 inch box

50 Jumping pull-ups

50 Kettlebell swings,

1 poodWalking

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

Post time to comments.
Compare to http://coasttocoastcrossfitcrew.blogspot.com/2009/04/filthy-fifty.html

30 muscle ups

Hang Power Clean 1-1-1-1-1-1

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post time to comments.
Compare to 090403.

Hope link to last time is posted correctly below. Maybe you could educate me Fletcher.

http://coasttocoastcrossfitcrew.blogspot.com/2009/04/nancy.html?zx=9f29f1e3c38522c6

090714 Rest Day

Thruster 1-1-1-1-1-1-1

5 rounds GHSUP and Back Extension

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Pullup Hell: 3 Types of pullups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (yah right)
5 Strict Pull-ups
7 Kipping Pull-ups

Rest Day

While we rest, let's think about the whooping the athletes at the Games are going to have to endure. Very interesting events, indeed.

Cool video showing the Deadlift progression on the main site, explaining how much harder the DL is with the 30 second intervals, and following that big cross country run up mountains through the weeds and brush!! Damn!!

400m 50 squats x 4 rounds

If we must die, let it not be like hogs Hunted and penned in an inglorious spot,While round us bark the mad and hungry dogs, Making their mock at our accursed lot.If we must die, O let us nobly die, So that our precious blood may not be shed in vain; then even the monsters we defy Shall be constrained to honor us though dead!

What though before us lies the open grave?Like men we'll face the murderous, cowardly pack,Pressed to the wall, dying, but fighting back!


Claude McKay, famous black poet who's poem was ripped off by Winston Churchill, Winston was a great man with a good cause, but good to know the original words to the we will fight on the beaches speach were spoken by a black american man.

Nate

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

FSGHDSUP

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-up

(Craig edit, Justin did original post) If you ever have a girl friend say that doing CrossFit will make their body bulky and "unsexy" you may refer them to this photograph, of 3 of the fronrunners at the games. I'd say these young ladies bodies look juuuuuuuust fiiiiiiiine, wouldn't you? Click on the picture to make sure you get a really good look.

Rest Day

I wonder what the rich people are doing today?

Shoulder Day

Happy 4th of July!! Badger

"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived."-General George S Patton

We knew today would be a hero WOD, and a hard one. Well here it is. My legs are going to fall off. NINETY squat cleans? I want to think about this guy the whole time (see main site for a link that can lead you to more info on him).

Read Lone Survivor, he was a NAVY SEAL, the baddest ass men on earth, bar none.

"Badger" In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA

Complete three rounds for time of:

95 pound Squat clean 30 reps

30 Pull-ups

Run 800 meters

I could have done better with Randy, I rested too much. Gonna fight hard tomorrow. Feeling patriotic. Our country kicks ass.

Here's a cell phone video of my wife Chelle midway through this one.. her subs are mentioned in the comments

Randy

Rest Day - Good article

This is great guys. Please read it.

http://www.againfaster.com/articles/

10K

EVA T

CFT

One Arm Wod

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Nicole

AMRAP in 20 minutes:

400m Run

Max rep Pull-ups

95's: Thrusters, HPCs, and SDLHP's AMRAP for 20

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

This one sounds oh so goooood... and nasty.

I'm gonna bang out the cleans and sumos, but the thrusters will kill me.

Let's get it on boys.

Supposed to be a Rest Day

This AM I gave myself a good butt kicking.

Warm up was 2 rounds of

10 75 lb. overhead snatch squats (those wind your ass for speed!)
5 slow-mo pushups (3 count down 3 count up)
5 dead hang pullups
500M row
10 GHD BE's
10 GHD flat situps

Then immediately (with heart still racing)

WOD "Ring Me"

3 rounds of

10 ring pushups
10 ring L pullups
10 ring dips
10 ring "from floor" pullups (not sure what to call those)

17 minutes for Ring Me. Super duper slow, but having to wait for muscle recovery.

Then another 500M row that about made me puke. I'm done

Covered in sweat so something happened out there in the garage.

Front squat 3-3-3-3-3

Helen's Twin Sister

3 Rounds for time:

Run 400 meters
1 1/2 pood Kettlebell x 21 swings
12 Handstand Push-ups

3 Types of Pullups

REST DAY

or

Murphed Murph

2 miles out and 2 miles in

Old but New WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

50-35-20 Wall Ball and Pullups

Edward and Sean, they did find out you guys got your Garage Gym wall balls, that's why this WOD. Thanks a lot guys.

For time:
50 Wall-ball shots 50 Pull-ups
35 Wall-ball shots 35 Pull-ups
20 Wall-ball shots 20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

I know everyone wants to see my 8 month old son naked too... just to get you fired up for the WOD. Almost as inspirational as Justin's quotes eh?

Hang power snatch 1-1-1-1-1-1-1

Rest Day

OR
Murphed Grace: 1 mile out grace 1 mile in

5K

OR

5K Task Priority:

Pick pace for entire run, then:

Increase one degree of incline every three minutes until fail and back to zero
Increase one degree of incline every two minutes until fail and back to zero
Increase one degree of incline every one minutes until fail and back to zero
Increase one degree of incline every thirty seconds until fail and back to zero

Post Pace and degrees, and if your a good runner or have fresh legs, skip round one

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Lunges-Pullups-Situps

Walking lunge 100 ft.
21 Pull-ups, 21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups, 18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups, 15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups, 12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups, 9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups6 Sit-ups

Compare to: http://coasttocoastcrossfitcrew.blogspot.com/2009/04/lunges-pull-up-and-sit-ups.html?zx=3757c8456378ce3b

rest day

New WOD

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean,
15 reps12 Ring dips
21 Sit-ups

Back Squats 1-1-1-1-1-1-1

Front Range CrossFit....lovely bars just waiting to be lifted.
Wednesday June 10, 2009

Go heavy today boys. Want to see some new PR's by at least 5lbs. Bury those heels into the ground like roots and use your ass!

Cindy or Mary

Rest Day

Train easy, fight hard... and die.
Train hard, fight easy... and win.

Tomorrow I begin to follow the main site. I've also been checking out CrossFit Football, they have some tasty WODs out there!

Here's my 8 month old son, his first time on a swing. Taken at the park yesterday with my cell phone. His name is Max... he's my buddy.

21 75# Thruster 21 DUs 5 RDs

LYNNE

Future Home of CrossFit Avalanche 

door on the right