MURPH

Nate

Think about Nate. His son is 2+ years old right now, just like my little buddy Max. Except Nate's son doesn't have a daddy around, his daddy gave his life for our freedoms. Heavy. Painful. I said it before and I'll say it again, if you have HBO, search for the show "Wartorn" and record it.

Wartorn: http://www.hbo.com/documentaries/wartorn-1861-2010/index.html

Nate: http://www.crossfit.com/mt-archive2/003348.html

7rd/185fs,7Lpu

Split Jerk 1-1-1-1-1

Bull

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

DT

Tabata Squat BTB Run 1 mile

RANDY

Day 50 Done

Back Squat 3's

NUTTS

CTB/RD/OHS AMRAAP 20

BIDDLE

He displayed conspicuous gallantry and intrepidity in action against the enemy near Soy, Belgium, on 23 and 24 December 1944. Serving as lead scout during an attack to relieve the enemy-encircled town of Hotton, he aggressively penetrated a densely wooded area, advanced 400 yards until he came within range of intense enemy rifle fire, and within 20 yards of enemy positions killed 3 snipers with unerring marksmanship. Courageously continuing his advance an additional 200 yards, he discovered a hostile machinegun position and dispatched its 2 occupants. He then located the approximate position of a well-concealed enemy machinegun nest, and crawling forward threw hand grenades which killed two Germans and fatally wounded a third. After signaling his company to advance, he entered a determined line of enemy defense, coolly and deliberately shifted his position, and shot 3 more enemy soldiers. Undaunted by enemy fire, he crawled within 20 yards of a machinegun nest, tossed his last hand grenade into the position, and after the explosion charged the emplacement firing his rifle. When night fell, he scouted enemy positions alone for several hours and returned with valuable information which enabled our attacking infantry and armor to knock out 2 enemy tanks. At daybreak he again led the advance and, when flanking elements were pinned down by enemy fire, without hesitation made his way toward a hostile machinegun position and from a distance of 50 yards killed the crew and 2 supporting riflemen. The remainder of the enemy, finding themselves without automatic weapon support, fled panic stricken. Pfc. Biddle's intrepid courage and superb daring during his 20-hour action enabled his battalion to break the enemy grasp on Hotton with a minimum of casualties.

Rest day lunges

What the heck... had to post cos' I'm an addict. Had Mike and Heath back over this morning. We swept and shoveled the (small amount of) snow off of the driveway, cranked up the tunes, and did the 400M walking lunge up and down the driveway which is on a grade. Also did some tabata pushups. Legs will be sore tomorrow night for SURE! Need to make up the BE/WPU WOD tmrw or so... depending on what comes up on the main site. Reluctant cos hamstrings will be a mess from lunges. Throwing 90 BE's at them might give me the rhabdo :-)

Weighted P/U Bex 3 rounds

Shoulder WOD

SP 5x1
PP 5x1
PJ 5x1

DL/GHDSU

3rds for time:

10 DL pick weight

30 GHDs

WHITTEN

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Lynne

Filthy

"Knees to elbows is different than knees to triceps"

3rd/run400/15pu/50sq/15pu

Chris's house

4 foot and it keeps coming!

DL 2-2-2-2-2-2-2-2-2-2

Used a ratchet strap to attach the ole 75#er to the bar. Rough day for the ole 75#er.

Descending Power Snatch, WB, K2Es

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Snatch/WB/KE 21-18-15-12-9

Clean BP OHS

Stuff I can't Do:)

5rds row500m 7/135# thruster

THOMPSON

10 ROUNDS FOR TIME
15 ' rope climb from ass on ground
29 95# back squat
135# 10 meter farmer dumbell carry

Run Rest Run Rest...

Looks can be decieving. Lovely view out the barn gym door, but is was five below zero this morning, CHILLY!

Heavy Tabata Day

DeadLeftovers/HSPUghs

"Diane"

21-15-9 225#DL/HSPU

Helen - Happy Thanksgiving "Bitches!"

In following Chas' fine example, I had to use the term "bitches" to greet the brethren on this fine Thanksgiving Day.

Jackie

Push Press 3x3x3x3x3

Safety First!

COLLIN

7rd//5hsp/10dl/10ctb/20du

HPC x 3 x 5

20 minutes of holds

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Run400mDLx5AMRAP12minutes

My Hip

See comment on Blake about the hip

BLAKE

Nancy

HSP2poodSwingsGHD

OHSFSBS

KB/WB/PU

FRAMRAP

12 mins of:

9 thrusters 35# dbs

1 rope climb

LUMBERJACK 20

Snatch 15 on the minute

Tahoe

Dudes - Let's all get out to Tahoe City and WOD and party at CrossFit Avalanche for a few days next year... like late spring. For reals. I'm in. Who's wit me? Jacob? Chris? Justinius? Mikey? Chazzletons? I might even bring my mountain bike with me. Chaz, that means REAL wall balls too... oh man!

Barbara

5 Rds 3 MUHSPUs and 10 burpee pullups

Mortals not dare

30 155 lb strict clean and jerks

WB/HDSU/BXx10xAMRAP20

Run 5K

SquatSnatchDipKE

C and J and 1/2 Cindy

21-15-9 225DL/135OHS

70 wall balls and 70 pullups

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Brenton

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

Bulger

Forrest

The Total

HCP BP

150 wall balls 30 MU's

Snatch Balance

Tabata This

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

7x1 Squats

21-15-9 KB snatch and PU

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

10x2 Bench Press

Shit ton of Squats Shit ton of Rope Climbs

Jerry

Snatch, C&J + Cleans, PU's, DU's

1 rep Snatch
1 rep C&J

AMRAP in 10 minutes of:

6 120 lb Squat Cleans
12 Pull-ups
24 Double Unders

Add weight from 1 rep maxes to reps from rounds

Ryan

JACK

150 DL's and pushups

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Minutes of pull ups

Fight Gone Bad!

After doing the workout for the first time, UFC MMA Legend BJ Penn (whom coach desiged the WOD for) said "That was like a fight gone bad!".... and hence the name. Who's going to do "Championship Edition"... 5 rounds? Not me. Today is both of my kids' birthday parties and tomorrow I am going for a 6AM mountain bike ride.

SP 3-3-3-3-3-3-3

What? No Burpees?

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

Michael

Deads x 3, HSPU

4x500 Row

165# thruster muscle up 9,6,3

KELLY

Kelly

The Ringer

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Fat Fran

Seven

HELTON

FRAN

Row, FS, GDH, Box Jumps

5 Rounds for time of:

250m Row
10 135# Front Squats
15 GDH Sit-ups
20 24" Box Jumps

Row FS GHD BJ

OHS 3-3-3-3-3

SEVERIN

F'ing Linda

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

1.5x BW DL

1x BW BP

.75x BW SC

Split Jerk 1-1-1-1-1

The deadly 95er

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Turkish Sott's Fran

21-15-9
Barbell Turkish Get Up Alternating Arms
Sott's Press

Squat 5x3

Sumos & PJs

75# each, 21-18-15-12-9-6-3

Strict Pull ups and Strict HSPs

TEST #3

50jt,40sq,30su,20pu,10pu 5 rounds

400m Walking Lunge

Burpees, Box jumps and Toes to Bar

30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24 inch box
Toes to bar

3rds rc rd sq

NATE

run 20 rest 40 15 times

WB Snatches

3x30:

20# WB 10.5' target

75# squat snatches from below knees

Weighted Pullups

Annie

Coe

10 rounds for time
10 95# Thrusters
10 Ring Push ups

Rest Day

Did a one hour moderate paced mountain bike ride this morning at sun up. Very nice! Average HR in the high 130s... just chillin with my buddy Mike. Then is wife made use some yummy breakfast and now I'm at work wishing I was still on my bike. Shopping for a new SUV lately, that's been fun. Gonna take my time....

ADAMBROWN

"ADAMBROWN"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

95#GTO Shuttle Run 3 rounds

Squat,Lunge,Burpee,Lunge repeat

Today's wod in Hell:

185# Squat 7 reps
45# right arm overhead lunges 10 steps
7 burpees
45# left arm overhead lunges 10 steps

AMRAP in infinity

MUs, OHS, TTB, GHDs

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Row, Jump, BE, DL

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Heavy Oly AMRAP

Snatch, 1 repClean and jerk, 1 rep

As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Squat clean thrusters and CTBs

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Myles was mentioned on the main site, 5:45! Rockin!

RUFingKMe

6 rounds
run 400m
25 burpees 1' jump

Isabel

5k

Roy

Saftey first. 24" box jump ladder.

ANGIE

CFT

Final Games WOD parts A-B-C

205# Clean 4 Rhsp

run swing pull

Muscle up squat snatch

1-10-1-20-1-30

Run

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Fight Gone Bad!

Joshie

5 rounds 15/135thrustrer run 400m

Johnson

AMRAP 20 minutes

9 245# Deadlifts
8 Muscle Ups
9 155# Squat Clean

Lunges Pullups and 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-ups
6 Sit-ups

20/225#sq40/TtB60/2pdkb

Rest Day 5k

AMRAP 15min 5 50#DBPJ 7 30" BJ

Bike 30K!

I was stoked to see this WOD, totally cool. Then again, I love biking. the bitchy comments on main site are stupid. Biking is functional! Transportation people!

I'm going to do this tomorrow AM early with a friend, but worse cos' we will be on single track dirt climbing a mountain. Made up my own WOD today, see comments if you give a hoot.

100 pullups, RDs, Situps, Squats

10 rounds of 10 of each, ready go!

Clean 3-3-3-3-3-3-3

OHW WB FC 5 rounds

DeadLifts and HSPU's

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

DUs, BJs, and KBS

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

DB Thrusters GHDSU

RJ

OH Lungee Burpee

Overhead Squat 1-1-1-1-1-1

10x100m sprints!!

Gymnastics For Time

Fletcher's Wod?

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots,
20 pound ballRow
500 meters
20 Wall-ball shots, 20 pound ball

Didn't you just do this Fletcher?

Rowing and Benching

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Elizabeth 21-15-9 cleans and ring dips

Rest Day 10k

Cindy @ the young age of 15

15 rounds of Cindy.

Deadlift 5-5-5-5-5

AMRAP 12min FS/CTB/DU

NW Event 4

South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Northwest 1st wod

21-15-9
135# OHS
CTB PU

Nice day for a row?

Row 1000M x 4. It's you and me Chazzletons (and whomever else would like to join us).

Here's a screenshot of my PR first 1K of this lovely pukey morning. It all went down hill from there....

Randy

4 800M sprints

SP 5-5-5-5-5

"The Seven"

Arnie

2pd kb:

21 TGU right arm

50 swings

21 OHS left arm

50 swings

21 OHS right arm

50 swings

21 TGU left arm

"Nutts"

Since my ex went completely insane and stole my dogs, and because I would rather not argue with an angry insane nut job, I had to get a new duck hunting partner. Meet Teal, T for short. He is the new mascot of the Barn Gym and he cannot wait for October!! Teal says, "Did somebody say, 'Get the birds!!??'"

Crazy Core Day

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Squat 5-5-5-5-5

"J.T."

21-15-9 of

HSPU

ring dips

pushups

4x400m+50squats

Jerky Burpy

Rest Day

Yo dudes. I can't do that many moves so you'll be seeing a lot of repeat types of WODs for a while. Today was hard, combining rowing and pullups is a beat down, all pulling, all the time.

3 Rounds:
1K row
20 L Pullups

23:05

Pretty slow time but like I said, combining lots of rowing with pullups is tough!

I rowed harder today, kept my split in the 1:50's but didn't row balls out yet. Letting the back adjust. LPU's were a slow go because of muscle fatigue. Found myself doing lots of singles!

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Tommy V

Upside down fat lawyer in Soda Springs, Idaho. Man it was a beautiful day!

Clean and Jerks

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

Eva

Five rounds for time of:

Run 800 meters
30 2 pood Kettlebell swing
30 Pull-ups

Karen

For time:

150 Wallball shots, 20 pound ball

Fletcher's Back Part 2

OK guys. Went to review the CT scan. From a CrossFit perspective, the news is bad. Pretty much the dude said I should never lift heavy ever again, and even if I do barbell stuff at all, I am going to have to go way lighter. This is in combination with my knee issue where I have no cartilage on the outside left (recall the big swollen knee can't walk problem I had a couple of months ago). Basically my mutant L6vertebrae has multiple fractures (see pictures, compare to happy L5) and it is malformed to begin with, and also it is pushed in about 30% of the way from where it should be. The top points of it should align with the L5 above it and my tailbone, but as you can see from the pictures, it is pushed in. This is what he thinks I heard crunch the other day, it slipped in there. This, he believes, was caused by it being weak because it has lots of cracks and breaks in it. His guess is that I broke it earlier in life (I took a nasty fall on a snowboard 20 years ago, and I used to skateboard a ton and fall on my ass all the time), so who knows. He said when you crack vertebrae, you are often sore for a few days, then it kind of goes away, then it haunts you later in life. Especially if you are doing heavy lifting types of things, especially high rep and heavy. Hey, like DT? Yep.

Enjoy the photos.

For now, I am assigned to a wicked specialized physical therapist. I am going to work with her to learn what I can and cannot do. He said I can get back on the rower but to keep a straight (as if sitting up straight or standing up) back position. He also said I can mountain bike as long as I don't jump off huge things. Body weight moves are good, and so are weight vested things. GHD's, BE's, after a while, and barbell stuff I have to talk to the PT guru about. It will be gradual from here, like none of it for a while, but never again can it be heavy because of my back being broken. Oh well. I will do what I can. I have a list of all WOD moves that I am going to ask her about. Every. Single. Move. She'll love that.

Here's the side view showing the L6 and how it is pushed in:


Here is the top view of the broken one, and then a picture of a healthy (mine) normal one, the L5.

Muscle-ups, Power Cleans and Runs

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Rest Day - Fletcher's Back

Hey guys. Just went to the Denver Spine Center and met with Dr. Dino Pappas. Cool dude, about 40, athletic, he can relate to the CrossFit mindset. However, I heard similar sentiments that I heard from the ortho about my knee: His view was that your body is not designed (like, your bones for example)to get pounded with really heavy weight movements. He specifically mentioned loading and unloading moves that are heavy (like cleans for example). He likes deadlifts ONLY if your form is PERFECT (he was emphatic) through the entire ROM, if it isn't, you'll get hurt. He pretty much says it's not if, but when.

I have to go get a CAT scan for more imaging, but from the X-ray I learned a few interesting things. 1) I have six lumbar vertebrae (this occurs in 4-5% of us) 2) the spiny process of the L6 (the lowest one) is cracked down the middle, this could be congenital or from the injury. 3) The L6 is pushed forward significantly (clearly visible in the X-ray). He says it's possible (but less likely) that I was born that way, but even more likely that this is the "Crunch" I felt the other day, and maybe the pull I felt on 1/18 and it started to move back but with DT on 4/8 and front squats last week I messed it up again. If the forward L6 is congenital, that explaines my propensity for injury, if I did it from lifting, he said "hey, that can happen when you lift heavy..."They can't get conclusive enough info from the X-ray, so they want me to get a CAT scan. I'm gonna schedule that today.

For now, he said body weight stuff is fine as long as it doesn't cause sharp pains, but not GHD's or BE's until we get the CAT scan back. So I'll do my best with lunges, squats, burpees, situps, pushups, pullups, ring dips, etc. for now. He also said no rowing right now either, not till CAT scan is read.

Well there we have it. I'm a mutant, and I've got a messed up spine.

I said "well what about all of these athletes that lift like crazy all the time, how do they get away with it"... he said "they don't.... go see them later in life. They are often hobbled by what they did in the gym all those years."

Not telling you guys not to go heavy, just repeating the conversation. Whatever you do, I think form is key. When we start hauling ass on these heavy metcons we best pay close attention to our form and be careful. Form is key. At the end though, he did say "keep in mind, I am a spine specialist and I see these injuries every day, and a lot of you guys that come in are CrossFitters."

HSPU's, Squat Cleans and L-Pullups

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat Cleans and Situps

Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

DL's, HC's,PP's and Squats

Five rounds of:


5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Barbara

That bitch.

5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rounds for time, precisely 3 minutes per round.

Rest Day

The Games are so inspiring to see. I hope those who you who have never been to at least a regional get to go some day.

Today I went back and looked at the comments from when I was gone and I liked how Justin called the Wall Ball/MU WOD "total body destruction", so I picked that one.

I did 1.5:1 CTB's and RD's for MUs. Was going to do MU progressions but honestly I get a better ass kicking this way, and I wanted my ass to get kicked good.

TT = 15:22. I had the mental game going big time compared to usual. Just wasn't letting myself rest like I normally do. Games inspired me. Those guys and gals were putting it ALL on the line.

Fasting until 10 AM today, getting blood work done (part of a health check for life insurance) so post WOD fast it shall be.

Fran Snatch

21-15-9 reps for time of:

95 pound barbell Squat snatch
Chest to bar pull-ups

5k

DOW syadoT

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Front Squats

Front squat 3-3-3-3-3 reps

Amanda

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Death by Burpees

Dudes. It didn't work out to go to CrossFit Redding today because they don't allow for open gym, you can only do their classes. Today was running and clean and jerks, and Homie can't play dat.... So Chelle and I set up a timer, music box, and yoga mat in mom's room and went TO T O W N.

"Death by Burpees", as many burpees as possible in 20 minutes. highly recommended for the weary traveler who has been eating and drinking too much, and sleeping too little.

Wall balls and Muscle Up's

For time:


50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

rest day

Paul

Always sad to see a new hero WOD. RIP Paul. This one sounds heinous! Anything that takes Pat Barber 20 minutes you know is going to be a beat down. Can't wait to read how those overhead carries go! No way my back could handle that right now.

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Hang Power Cleans and Burpees

Three rounds for time of:

135 pound Hang power cleans, 15 reps
15 Burpees

Back Squats and Ring Dips

Five rounds for load and time of:

Back Squat, 3 reps
20 Ring dips

15 minutes of Cleans

Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

Myles Lewis is one baaaaad man

Myles won this thing:

http://events.constantcontact.com/register/event?oeidk=a07e2nqbn0c9f25b92d

Lunges, Squats and Back Extensions

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

weighted pullups, sprints, and ring HSPUs

Hey ya'll! beautiful weather today! Complete as many rounds in 12 minutes as you can of: 50 pound dumbbell Weighted pull-up, 3 reps Sprint 50 meters 3 Ring handstand push-ups

Rowing Sprint Intervals

Four rounds for time of:
Row 500 meters
Rest 3 minutes

McGhee

AMRAP for 30 minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

The Fifty

You know the drill

Snatch Balance

Erin

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Weave's on the Cover!!

Check out the main site. One of Travis's WOD times is posted. Badass!

Five rounds for time of:

135 pound Back squat, 20 reps

Handstand walk 20 yards

I am SORE as HELL

DT (Not Delirium Tremens)

5 rounds of 155 lbs
12 DL
9 HPC
6 PP

Row/DU/Burpees

OHS 5x5

climb to bed

Per Craig's request.

10-1 DCJ 1-10 WPU

These have been laying around my new office for months, cause I had no place to put them. So I took them home and made a way difficult way to go upstairs for bed. It is about 10 x harder than climbing a rope. Made me laugh about that old movie, "I'm gonna get you Sucka." You can take the window or the stairs...or the metolius post

Run 16,12,8,4 Rest 3,2,1

Tabata Something Else

Nor Cal sectional pictures

Got these pictures of Weaver and Myles from their gym's site, thought I would share.

7x1 Split Jerks

185#FS/LPU x 7

DU BJ24" 1.5PKB

Thruster 3-3-3-3-3-3-3

30 Muscle Ups

7x1 Snatch

CTB, BJ30",GHDSU 10-1

Monday 3/22 - Deadlifts and Double Under's

Three rounds for time of:

275 pound Deadlift, 10 reps
50 Double-unders

Sunday 3/21: Rowing and DB Snatches

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Minutes of PU and HSP

Deadlift 1-1-1-1-1

MURPH

Honor the fallen!

Rest Day Thoughts

"He who has a strong enough why to live, can endure almost any how."

"That which does not kill me only makes me stronger."

Friedrich Nietzsche, German philosopher often wrongly accused of believing in nothing.


"Training is the psychological and physiological conditioning of an individual preparing for intense neural and muscular reaction. It implies discipline of the mind and power and endurance of the body. It means skill. It is all these things working together in harmony."

Bruce Lee, Fighter, Actor & Philosopher

"There are three things man can find sources for meaning in life: in work (doing something significant), in love (caring for another person), and in courage during difficult times."

Victor Frankl, Survivor of Auschwitz and Author

Core + OHS

Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

7x1 Weighted Pull-ups

400m Run + Wall Balls

DU LPU DSC

Lots of Deads and Pushups

Here's me being an annoying moron and Chris doing his first row, just like baby's first poo poo....

L climb earHSP 1legOHS or Mary on Steroids

rest day musings

Wuddup bretheren!

Did the MU/BS WOD this morning with some good subs for MUs, posted over there for all to enjoy. Welcome back Jacob!

Couple of things. One is the schedule. When I stick to the 3 on 1 off thing, I felt beat down, a little too beat down. I am thinking I'll more often do 2 on 1 off. Is this blasphemy? In the CrossFit community is this allowed for a 38 year old father of two with a desk job? I feel like I perform better this way.

Two is nutrition. Eating paleo really works. Are you guys doing it? I do it 85-90%. It really helps me feel good and have energy.

Three is the Paleolithic Solution podcast by Robb Wolf. Go check it out. You can download and install iTunes for free and download all of the podcasts free. There is some great stuff in there. Robb really emphasizes how important sleeping 8-9 hours a night is for overall wellness.

Fourth is holistic medicine/supplements. I've been back on "Nanogreens" lately, per Tornado's suggestion. It's like 10 servings of fruits and veggies, like deep sea greens and stuff you can't just eat normally. Also supposed to keep your pH up (an acidic pH is a happy place for cancer to thrive, we don't like cancer). I also take 2-3 TSPN of Carlson's fish oil a day as well as a multi, MoveFree, B12, and a probiotic. Also started monthly deep tissue massage (aaaahhhhhh) and last week started 1-2 times a month of chiropractic. I'm trying the Tornado's methods. I'll report back later. I want some time to pass. Apparently chiropractic has a lot of surprising benefits. It improves immunity, opens neural pathways, and lots of other crazy stuff.

L A T E R!!!

Rest day tomorrow. I go to church on Tuesday mornings @ 7. No alcohol tonight either!

H E L L - I N

Simpson's Box

Here's the Simpson Gym.  I'm hoping to move this into the garage some day once my floor get's fixed, but it will work for now.

Muscle Up Back Squat

Barn Gym

I keep my rower and parrellettes inside the house for what will be obvious reasons. I just have the rings, so they are my pull bar too. Sometime my set up is a little dangersous, literally, but helps me focus.

OHS + Deads

Rounds of 21 - 15 - 9

135# OHS
225# Dead Lift

Show me your box!

Men, I made this video clip for you this morning to show you my box. Show me yours! Morey, I've always been curious about the military WOD set up. Justin, let's see that barn? CrossFit Avalanche, let's see it! Mike - Globo! Simpson - Living Room! Chas - Basement!

7x3 Shoulder Press

8 x 400 90 seconds rest

Downright balmy 8 degrees this a.m. Here is my straight away on the track, only thing that sucks is you have to stop and turn around at the end.

"War Frank"

Show me your war face!!! You don't scare me private, work on it!

Three Rounds

25 muscle ups
100 squats
35 GHDsitups

25 50 75

That Darn Knee

The good news is, my ACL graft that was done 7/1998 has held strong. I was worried about that. I asked him how long he thinks that rebuilt ACL will last, and he said “it should last you into your grave as long as you don’t injure yourself again.”

The bad news is this: I have significant arthritis and cartilage degeneration on the outside (lateral side) of my left knee. This is due to the motorcycle accident and injury I sustained way back in 1997 (the reason I had reconstructive surgery back then). It will progress throughout my life, because that’s the way arthritis and cartilage degeneration works. So I have a “bone on bone” issue… and when I work my knee hard, it irritates the joint and causes swelling, lack of range of motion, and pain.

My surgeon loves CrossFit and in fact he does it as well. However, he explained to me that “The workouts they post on the website are designed with people with healthy joints in mind. You have a bad knee, so you have to scale back and use substitution or you are going to accelerate your knee problems.” He wants me not to run at all anymore (Anything with pounding/impact causes bone to hit bone = bad) and instead substitute rowing… he recommends biking (I love to mtn bike, so this is good), and he recommends to use less weight when weight lifting, and more reps. He stated the obvious, but I hadn’t thought about it much “your knee is not designed to carry an extra several hundred pounds”… but at the same time, this guy is the team doctor for the Colorado Avalanche and they all lift weights to get strong, so again he emphasized that weight lifting is good, and it’s good to keep doing it to keep the joint strong, but to scale back, be careful and keep a log of what causes pain and swelling and not to do those things. The femur and tibia bones are also beginning to “fissure” (crack) in that area. It is possible that long term, I may need a total knee replacement because there is no such procedure to replace cartilage, and if they bone fissures continue I’ll have some big time bone problems anyway.

So there you have it. Back off on the workouts, don’t run, keep a log of when I have pain and what caused it, and maybe someday get a whole new knee. And I am on prescription anti-inflammatories for two months, after which time I talk with Dr. Parker again. He asked me what sports I like to do and I explained that CrossFit is sort of like a sport for me, which he understood, but he said "you won't want to continue to try to compete with people with healthy knees or you will regret it." Oh well. I just want to be fit.

Oh, the exact technical wording on my MRI report is:

1. Full thickness cartilage loss along the posterior weight bearing surface of the lateral tibial plateau with mild subchondrial bone edema.
2. Areas of full thickness chondrial fissuring along the patella.
3. Moderate to large joint effusion with synovitis

Overhead Front Back Squat

Throw, Climb, Run

Rest Day Thoughts

CFT

Craig's House

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.

Thruster Pullup

LINDA

Tabata This

Tabata Row + Tabata Something Else

CHIPPER

HSP KBS GHDSU

The Games

You can track scores here: http://scores2010.crossfit.com/

Jacob is 17th after the first two WODs. 130 men competing, they are taking 30 from that sectional. One more WOD tomorrow.

His Air Force time posted on our blog was 6:27, he did it in 8:02 at the games. 6:27 would have placed him 8th on that one (out of 130 dudes!). But I know the strategy, don't show em' too much too early! :-) Go Jacob Go!!!!

Snatch Max Effort

Rest Day

This beach awaits me.  I'll be there in exactly 5 months. 

Enjoy rest day fellas. 

Row Clean Thruster

Wall Ball L Pull UP

Life truly is precious... live it up.

Something shocking happened this morning:

This guy Brett that works for me (for a long time, we're close friends too) comes in to the office around 8:30 with the phone in his ear, breathing very fast, shaking, and looking literally light green in the face. I pull him into my office and shut the door and ask him what happened and he gasps "I don't know what to do! I don't know what to do! My mom just died! My mom just died!!...." So I immediately grab my jacket and keys, and him and say "let's get out of here....." and drove him to his parent's house. It was hard to know what to say during those next 15 minutes, he was very panicked and grief stricken. They were very close. They had just talked the night before, and had a family birthday party 3 nights ago. She watches their kids several times a week, they love their grandma.

His wife took their little girls over the grandma's house for Tuesday babysitting (a weekly thing) and she found Brett's mom dead in her bed. His dad had gotten up earlier and went to the gym so he probably figured she was asleep and not to wake her. More likely, she was already gone.

She was only 60 years old. No known health problems besides obesity (she was big), inactivity (didn't exercise) and a history of thyroid problems (been taking medicine for this decades). OK, so she did have health problems. But no disease or current "illness"... nothing that gave an indication of eminent sudden death.

When we arrived at the house there was a fire truck and an ambulance and all these people milling around. I gave Brett some encouragement (best I could) and then he got out and slowly walked across the yard to where the medical and fire guys were. Made me think about Jacob. I'm sure you've been on plenty of calls like that Jacob. That would be a strange thing to have to deal with as part of your job. Well that and you also work in an ER! I can't imagine what you've seen. I'm sure you've learned to respect life in profound ways.

She was a very kind woman, totally selfless, a great mother, a super nice cheerful lady. I really feel for Brett and his family right now. He's a good dude.

There aren't that many things that can kill you instantly. Heart Attack, stroke, apnea, aneurhysm (sp?).

The one takeaway from this for me is to encourage my parents in their health and to plead with them to have their hearts scanned/examined. If you catch these things before it's too late you can usually do something about it. I had my heart scanned last year (after my boss had a quadruple bypass) just because they reccomend men over 35 and women over 40 to do that... it was only $150 and came out clean as a whistle. Often heart disease starts when you are quite young, especially for those genetically predisposed to it.

10x2 Squats

I'm interpretting this as:

1st set
rest 60 sec
2nd set
rest 60 sec, etc.
til 10th set

Sweet Potatoes

DUDES -

I've listened to a few of Robb Wolf's "The Paleolithic Solution" podcasts and they are very good. Combined with Dr. Sear's talks on the Journal one can hardly not be convinced that diet plays the primary role in our health.

One specific thing I wanted to share with you guys (besides go listen to all of what Sears says in the Journal series and listen to Wolf too!) is that RW consistently recommends sweet potatoes for post WOD nutrition. Not solely, but include them. The reasoning is that yams do an excellent job of restoring liver glycogen. Also, they are nothing like regular potatoes (which are on the BAD list!) as far as their glycemic load. The Glycemic Index of yams is 37!! That is a very good score. This means that they do not flood your blood with sugar causing your pancreas to blast out a ton of insulin. A baked potato, on the other hand, has the same sugar load/effect on your body as 3/4 of a cup of sugar.

YAY FOR YAMS!!

Stephen

Deadlift 5-5-5-5-5

Heavy Sumo Inverted

Rest Day - HFDG

KELLY

Griff

800m forward 400m backward 800m forward 400m backward

Big Boy Thrusters, MU's, Run

Five rounds for time of: 155 pound Thruster, 5 reps 5 Muscle-ups Run 400m

My Dad

Guys.

My dad is 60. He's been doing spin class 5 days a week faithfully for like 3 years. Tonight over dinner he promised me he will try CrossFit for one month. Awesome. I sent him links to the two affiliates closest to him and I committed to drive across town to meet him for the 6 AM class 5 days a week for the first month.

This is going to be cool.

If he follows through, I think I'll WOD with him and do what the affiliate RX's so that means I won't be doing the main site stuff cos' I'm hanging with dad.

TW - Tonight my dad said "From the moment I met that kid, and as I got to know him better, I always thought he really had his shit together and he was going to be someone special." And you are, you are changing lives for the better every day. How may people can say that?

Anyway, dad says hey.

Later penii

Unlucky 7s

Been working out Rocky style lately. Unfortunately my barn doesn't have a fireplace.

Video of 10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups

Tornado does .com 1-28-10

10 minutes Handstand push-ups 110
5 minutes Squats 203
2 minutes Pull-ups 40
1 minute Push-ups 30

HSPU, Squat, PU, PU

10 minutes HSPU
5 minutes squats
2 minutes pull-ups
1 minute push-ups

Squat 1-1-1-1-1

Clean & Jerk 220lbs

Sorry about the poor centering on the film job. NEW PR 220lbs c&j. Goal is 250.

Clean Bench OHS

Row Heavy Thruster

DLPU

Talk about a cheap but awesome piece of workout equipment. I got the idea when I saw Mikko's wall ball. I took a $6 sixty pound sand bag and rapped it with a $4 roll of duck tape. I did some 15 inch box jumbs with it and they were kinda scary. Windsprints should be pretty brutal too, and all for just 10 bucks. I will probably at one more roll of duck tape before I would feel good about dropping on the ground abunch. That a size 11.5 shoe to give you a size reference.

Justin, this is great. I want to make one of these too! And just to add to all the fun, here's a vid of Chelle finishing the 50 with overhead lunges (her sub for DUs, using 10 lb plate). A brief lookaround at the garage gym. Justin, check out my pullup bar, maybe you could do that at your place? I have a high hanging side and a lower hanging side. All made with black pipe from the hardware store. Heavily anchored top using 6" lag bolts, screwed through a big ass 2"x8"x8 feet board.

Ass Pad Review

The ass pad for the C2 rower is a confirmed success. I rowed a slow 2k this am to work out some issues with hamstrings after yesterday, and the pad made it so much more better. No pain and no feet falling asleep, which usually starts for me after the 1000m mark. It only cost $3.50 on the C2 website. The only silly thing is that it cost $8.00 to ship. Well worth $11.50.

DUBEX

C&J + GHsitup

G.I. Jane (100 burpee pullups)

Hey men. Out here in NY in a hotel. I did 100 burpees, first 50 4:08 (PR) TT on the 100 9:58 (PR cos' I never did it, pushed very hard at the end to get under 10. Pukey!)

Then I did 5 rounds of 20 pushups with exactly 1 minute of rest in between. All sets unbroken if you include resting in plank position but never letting knee touch unbroken. This was very hard for me. Primal noises and grunts emitted during final two rounds.

The gym here was gay, a few treadmills and elipticals and a few dumbbells. I couldn't do down there and do a bunch of burpees, didn't have it in me. Didn't want to scare anyone with my "mess you up" shirt on. All I needed today was a 6'x7' patch of carpet. tomorrow wqill probably be exactly one assload of lunges and squats in the room.

JT

JT - 21 -15-9 of Handstand Pushups, Ring Dips, and Pushups. This was the WOD at our gym today. Pushed myself hard and wanted to beat my existing 6:22. The title track was URGENT by Foreigner and the final time was 6:07 pr. A few very primal noises were made during complete chest failure on the pushups.

Deadlift 3-3-3-3-3-3

FGB

Squats, Pullups, Pushups, and Mathematics

NOTE: The "12 minutes" comment is only for those who fail to do it RX'd for 12 minutes. We can do it for longer than 12 minutes, do it as long as you can hang. I hope to do this tomorrow. I am taking some magnesium stuff tonight that is supposed to help with the PVCs. I hope it does, I've also been short of breath all day.

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Walter

I know the named WODs are reserved for military and first responders, but this work out sure reminded me of watching "Sweetness" do wind sprints on his hands.

LYNNE

Lunge - Jump - Run

3x:
50m walking lunge
100m standing broad jump
200m run

Rest Day - Magic Bullet

Have you guys heard of the Magic Bullet blender? It is great for post WOD recovery drinks. I’ve had one for 18 months and it gets used like twice a day. They rule. No mess, quick, and small. I even bring it with me when I travel! You drink right out of the cup you blend it in. They really are cool, trust me.

My recovery drink goes like this: 6 oz of milk (ish), small handful of raw walnuts or almonds, 30 grams (ish) of EAS protien powder, and a bunch of fruit. Maybe I'll dork out and do a video of my Magic Bullet blending fun. Stoked about going to the Nuggets game tonight. two rows from the court!!

http://www.buythebullet.com/

Push Jerk 1-1-1-1-1

F R A N ! ! ! ! ! !

You know the drill. It's freakin Fran. I want something under 5 minutes tomorrow. I need to call my buddy's Sean or Ken and have them come over and scream at me so I get a PR. PR now is 5:05. I can beat that.

Check out this dinner Chelle made tonight. Wild caught grilled salmon with citrus salad on it, quinoa on the side, and a garden salad, and some good ol white wine. Aaaawwwwhhhh YAH!

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

Chen Xienia, Lightweight Female Gold Medalist

Weight less than 105#: Clean and Jerk 257# Snatch 217#

Anybody feel like talking shit now?

Rest Day - Funny Stuff

250 Wall balls, 125 pullups

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Good thing we finally get to do some pullups. I just listed all of my bumpers, bars, and my rack on Craigslist, I obviously don't need them anymore.

Run/GHD/Hip Extension

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Muscle Up & Squat

Barbara

Cindy or Mary