Tuesday, June 30, 2009


Afternoon @ UF:
Warmup: Various stuff

Hang Power Clean 1-1-1-1-1-1-1
Loads: 135/145F/140/135/DNF/DNF/DNF
*Pain in my back under my shoulder blade flared up big time. Finished the hour by rolling out on the foam roller. Kind of an off day... Didn't help that my form is still shitty.

Monday, June 29, 2009


6/28 was a CF Rest Day.

Morning @ UF:
Run 400m
Shoulder Passthroughs
2 Rounds of:
10 Squats
10 Good Mornings
10 Knees-to-Elbows
21-15-9 of:
Thrusters, 95#
Time: 5:30
*Way off a PR. Not worried about it, just need to work on thrusters. Last PR was 5:01.
Afternoon @ UF:
Back Squats
*Damn pleased with the loads.
Post: Consecutive Double Unders, 32 (PR)

Saturday, June 27, 2009


Morning @ UF:
2 Rounds of:
Row 300m
15 KB swings, 53#
10 Dumbell Deadlifts, 50# each hand
5 Burpee long jumps
Continue warming up to heavy deadlift load.

AMRAP in 8 min. of:
3 Deadlifts, 250#
6 KB Swings, 53#
9 Box Jumps, 25"
Run 100' down, Run 100' back
Rounds: 6 (+3+6+9)
*The good thing is I don't know where I could have squeezed time in for the last run to make 7 rounds. As well, all deads and swings unbroken. Maybe took a second on two of the box jumps. Had some real help from the 6am crew. Great WOD.

Post: 30 Consecutive Double Unders (PR)

Friday, June 26, 2009


Morning @ UF:
Run 800m
2 Rounds of:
15 KB Swings, 53#
10 Hang Squat Cleans, 45#
5 Push Jerk, 45#
Shoulder Press 5x45

Shoulder Press 5-5-5
Loads: 115/120/125*
*4th Rep of last set used a little toes, but will count it because it didn't help at all; just a lapse in technique.
SP 1x16 @ 90#

Carry 50% of your BW 800m.
Penalty: 5 Wall Balls every time you put down the load.

Weight: 85#
Time: 9:03, no penalties.

Post: Max Dead Hang: 1:32

Thursday, June 25, 2009


CF Rest Day.

I'm not a fan of Mrs. Barbara Boxer.

Much controversy over a gay exorcism. But the real question is, did it work?


Afternoon @ UF:
Run 400m
2 Rounds of:
5 Hang Squat Cleans, 95#
5 Push Jerk, 95#
10 Kipping Pullups

CFSB: Front Squat 5-5-5
Loads: 175/185/185

5 Rounds of:
1 minute dead hang pullups
30 seconds rest
1 minute AbMat situps
30 seconds rest
Rnd1: 18/43
Rnd2: 14/40
Rnd3: 12/39
Rnd4: 12/39
Rnd5: 12/38

Total: 68/199

Later: Worked on handstands. My goal is to get a freestanding handstand pushup by August.

Sunday, June 21, 2009


6/21 and 6/22 were Rest Days.

Morning @ UF:
51" Box Jump (PR)

Afternoon @ UF:
2 Rounds:
Row 200m @ 2:00/500 pace
20 Walking Lunges
10 Box Jumps, 24"
5 Pullups, CTB

Row 1000m
50 Thrusters, 45#
30 Pullups

Time: 7:19 (PR)
*First time doing Jackie, so PR. Like that WOD; short and sweet. Broke the thrusters up quite a bit racking it behind the neck to prevent cleaning it. Pullups were done 10-5-5-6-4.

5 Rounds of:
30 sec Double Unders
30 sec Rest
Reps: 31/25/23/30/24
*Do not attempt.

Later: Screwed around a little more with the box jumps while coaching. Got up to 52.5" (PR).

Later: 4 Hill Sprints @ ~175m, not timed. Max effort.

*I was asked the weirdest question by a new athlete today when I was harping on what he should eat (something I do a lot of): "What about M&Ms? Are those good? Like, the ones with the nuts inside?" Weird! I made sure he knew it wasn't something he needed to put down his mouth-hole.

Friday, June 19, 2009


Morning @ UF:

Shoulder Press 5-5-5
Loads: 115/115/120
SP 1x15
Load: 85

5 Rounds of:
7 Handstand Pushups
11 KB Swings, 1.5 pood
Time: 6:24
*Good WOD. Had to scale down to 1.5 pood due to completely destroyed traps.

Max Dead Hang Pullup: 12


Morning @ UF:
400m Run
10 KB Front Squats, 35# each hand
10 Box Jumps, 19"
10 Clapping Pushups
10 Squats
5x45# Front Squat

Front Squat 5-5-5
Loads: 165/165/155
Back Squat 1x20
*Far from normal numbers, but I worked on keeping my feet closer together.  I have a tendency to go super wide on FS and BS.  My max 20 rep is 150.

21-15-9 of:
Row (Calories), damper on 7
DB Thrusters, 35# each hand
Time: 5:54
*Broke thrusters up into 13-4-4/6-5-4/9.  Probably a little low on the weight, but kept my feet closer together and kept the knees out when coming up.

Thursday, June 18, 2009


Afternoon @ UF:
15 Back Extensions
20 Mountain Climbers
Run 800m
15 Back Extensions
20 Pushups

Hang Power Snatch
1x 105/105/95/105/115/115/120/120
*Red numbers: Had problems with stability at the end of the lift.  Couldn't quite stick it without putting a foot forward to keep my balance.

AMRAP in 20 min of :
15 115# Hang Power Cleans
12 Ring Dips
21 AbMat Situps
Rounds: 7 (+12 HPC)
*Did Power Cleans because of Front Squats tomorrow. Very happy with today's output.  I'm taking some advice from Dutch Lowy and no longer shooting goals of time or rounds, but better technique and pacing.  In today's WOD, I had two goals: don't drop into my resting squat (something I have a real problem with) and keep a solid 5-5-5 pace on the HPCs.  Very happy that both were met.  From now on, there may be some slower times or rounds, but for the time being, the point of the WODs will be to do them with full ROM and much better technique and consistency.  Intensity will follow with time.

Post: Tennis Ball Therapy

Wednesday, June 17, 2009


CrossFit Rest Day

Work on OHS and Handstands

Tennis Ball Torture: Get Your Trigger Point On!

Winchester Mystery House. Amy and I will be visiting this place after the CF Games in July.

Monday, June 15, 2009


Morning @ UF:
PVC Passthroughs
Run 200m
2 Rounds
10 Burpee Pullups
15 KB Swings, 1.5 pood
15 KB Goblet Squats, 1.5 pood

Deadlift 3-3-3
Loads: 245/255/255
Deadlift 1x20
Load: 185

10 Rounds of:
15 Deadlifts, 135#
15 Pushups
Time: 12:57
*Compare to 1/21 at Potomac: 11:36.  Don't know if it was because of the heavy deads prior or I'm getting weaker.  135 did feel heavy and my pushups were broken the last 8 rounds.

Max 75# Push Press: 17
*Was completely destroyed after all that work.


Evening @ UF:
400m Pose Run
2 Rounds w/ 45# Bar
6 DL
6 FS
6 PP
6 Good Mornings
Pose Run Work

Back Squat 5-5-5
Loads: 165/175/185

From the Rocky Mountain Regional Qualifier.
3 Rounds of:
10 Chest-to-Bar Pullups
10 Front Squat, 135#
10 Burpees
Time: 5:45
*Goal: sub-5.  Scaled to 135# from 165# due to lack of strength.  FS done from the floor.  First two rounds of pullups unbroken, only first round of squats unbroken, then into 2 sets per round.  I hate short WODs.

Max Dead Hang Pullups: 11/8/6

Friday, June 12, 2009

6/12 - 6/14

CF Rest Days.

Here's my take on damn near everything. I call it my "80% Doctrine."

I don't believe you (but more appropriately I) can do everything to 100% without another area suffering to a degree. For me, this applies to everything from schooling to workouts to nutrition. If I obsess over sticking to 3 days on, 1 day off for WODs (which is easy to do), I'm not doing my body and sanity justice. In the way of intake (nutrition), if I weigh my food perfectly without taking a cheat meal, I'll go crazy. And in the way of relationships, fun, work and schooling, you can see where the doctrine applies as well.

Imagine you have 0-100 level bars (like in the Sims). Not all can be tanked out at 100% for an extended period of time. But the 80% level seems to work out the best without seriously jeopardizing the levels of the other (and equally important) areas.

I do make exceptions for competitions, tests, relationship lulls, etc. For a short period of time, it is definitely possible to max out on all to get maximum performance and happiness right before a big event. But keeping those levels at a 100% for a long time - say, more than a few weeks - doesn't work well for me. I also do make an exception for WODs. For that very, very short duration (20 min or less) I hit it as hard as I can.

How this applies to CrossFit, specifically: Most of the talented CF athletes are well-rounded. Compared to pro-level olympic lifters, runners, and gymnasts, they're decent. But across those modal domains, as well as the time domains, they are the best in the sport of fitness. If one only oly-lifts all the time, their 5K run will most likely be timed using a sundial. As well, if a person spends all of his or her time doing "Cindy" or "Tabata Something Else," their max deadlift may have to be measured in laundry baskets. All of this can be simplified for the kool-aid drinkers into "work capacity across broad time and modal domains."

80% Doctrine: Do everything to about 80% of your capacity. Seems to work for me ... or perhaps I'm just making excuses for not accurately measuring my fat, eating string cheese occasionally, and having beer and Ben & Jerry's once a week. How about "life capacity across broad educational, wellness, and emotional domains?" (Maybe that needs some work...)

Your thoughts are very welcome.


Afternoon @ UF:
2 Rounds:
5 Clapping Pullups
10 Clapping Pushups
15 Jumping Squats

21-15-9 of:
Row for Calories
Double Unders

Time: 3:32
*I've got to get faster on this. Pull harder and get a better rhythm on the DU's. Monday, I start back on CF Strength Bias.

Max Chest-to-Bar Pullups: 20 (PR by 3!)
3 Sets of 15 GHD Situps


Afternoon @ UF:
2 Rounds:

400m Pose Run
10 KB Swings, 1.5 pood
20 KB Piston Press, 25# each hand
10 KB Front Squat, 1 pood each hand

5 Rounds:

5x Shoulder Press

5x Weighted Pullups

Rest as needed in between each set and round.

Rnd1: 115/40
Rnd2: 120/45
Rnd3: 120/50
Rnd4: 120/50
Rnd5: 125F/50 (only 4 SP)

*Still rehabbing an injured left knee. Should be good to go by next Monday. I like bringing in more KB work to the WODs and warmups. Definitely adds a different dimension, like in the second WOD at the MW Quals.

3 L-Sit Holds on Paralletes: :16/:17/:16

Tuesday, June 9, 2009


Afternoon @ UF:

5 Rounds of:
21 Thrusters, 75#
21 Double Unders
Time: 14:08
*Goal: 10 sets or less of thrusters. Yeah right.  DU's way easier than expected. The opposite for thrusters.  I actually sat down on bumper plates a few times in the WOD, something I never do.

Post: Max CTB Pullups: 17, met old PR

Monday, June 8, 2009


6/7 was a Rest Day

Afternoon @ UF:
Row 500m
2 Rounds of:
5 Pullups
10 Pushups
10 GHD Situps
10 Back Extensions
Modified "Lynne"
5 Rounds of:
Max Ring Pushups w/ 20# Vest (even with 19" box)
Max Pullups
Rnd1: 21/28
Rnd2: 17/18
Rnd3: 15/20
Rnd4: 13/20
Rnd5: 15/22
*Not at all happy about this performance.  I've been a little off this last week with diet, mood, and sleep.  Last night an evil demon snuck into Kroger and bought me Ben & Jerry's after some steak and beer.  Gonna keep zoning hard till Friday then get back into WODs and nutrition next Monday hardcore.  It's amazing how some sugar in the gas tank can decrease your pullups.  Oh, and I did this WOD alone.

Saturday, June 6, 2009


Evening @ Home:
Mobility work
Air Squats

10 Dead Hang Pullups
1 Handstand Pushup
9 Dead Hang Pullups
2 Handstand Pushups
2 Dead Hang Pullups
9 Handstand Pushups
1 Dead Hang Pullup
10 Handstand Pushups
Time: 13:52
*Goal: sub-10.  Injured the knee today jumping on shit at work.  Had to do some upper body to let it heal for the evening.  HSPU definitely the hardest.  I think I've decreased in my HSPU strength over the last few months even though I've been working on them.

Post: 50 Pushups broken into as few sets as possible: 25/15/10

Wednesday, June 3, 2009

6/4 - 6/5

CrossFit Rest Day


Afternoon @ UF:
Double Unders
Shoulder Pass-throughs
Duck Walks
Crab Walks
10 Jumping Kipping Pullups
10 Ab Mat Situps
10 Back Extensions

"Nicole" (modified)
AMRAP in 20 min of Run 400m, Max Ring Dips
Rounds: 8!!!
Ring Dips: 15/16/16/12/7/12/13/10 = 101
*Goal: 8 Rounds.  Did Ring Dips instead of Pullups because of how good I am at one and how horrible I am at the other.  By the third round, I got the swinging under control.

Post: 20 Clapping Pushups, unbroken

Amy with a sub-9 min 2K Row.

Nothing feels quite like a good snatch.

Tuesday, June 2, 2009


Evening @ UF:
Run 400m (first 200 Pose)
3 Rounds of "Cindy" (Chin over bar)

Put 7,000 pounds over your head anyhow.
Weight of choice: 75# at 94 reps
Time: 9:34
*Goal: sub-9. The weight did me in today.  Felt heavy for some reason.  Mostly snatches, about 15 or so C&J.  Amy rocked a solid 8:58 2K Row, her first ever!

3 sets of 2 HSPU negatives
3 Sprints out in front of gym

Monday, June 1, 2009


Morning @ UF:
Sprints, hops, and high-knees
10 Divebomber Pushups
10 Jumping Squats
10 AbMat Situps

Clean Pulls @ 75#

Row 2K.
Time: 7:06.3
*Same time as last PR, but worked really hard at pacing myself.  Still coming out of the gate too quickly.  First 500m was about a 1:39 pace.  A steady 1:45 is where I need to be.

Post: 30 Russian Twists @ 95#
3 Rounds:
1 min Dynamic Plank
30 sec Rest

June Challenge.
Max Thrusters: 18
then 30 min of full court basketball