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


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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.
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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