WOD - And the YEAR IS OVER - Taken from CF Front Range 12/30

4 Rounds

5 Deadlift
10 Push Ups
15 Air Squats
250M Row

WOD - Rowing Helen

WOW !!! Out of Shape - - Holiday Cheer has not been good to me !!!

3 rounds

500M Row
15 Pull Ups
21 Kettlebell Swings

WOD - 2 Bars : 1 WOD

21-15-9

Hang Power Clean
Push Press
Deadlift

WOD - Quick / Dirty / COLD

5 Rounds - 7 Reps

Thrusters
Back Squat
Pull Up
Kettlebell Swings

WOD - Cold Outside

21-15-9 (5 Pull-Ups between)

Box Jumps
Sumo Deadlift High pull
KettleBell Swing

WOD - just a run

3 Mile Run with Cooper

WOD - Melbourne AUS - Part V

Row

5 x 500M Row

WOD - Melbourne AUS - Part IV

Row

5 x 500M Row

WOD - Melbourne AUS - Part III

3 Mile Run

21-15-9

Sumo Deadlift High Pull
Hang Power Clean
Kettlebell Swing

WOD - Melbourne AUS - Part II

3 Mile Run

5 Rounds of 7

Ring Pull Ups
Kettlebell Swing
Box Jumps

35 Lunges w/ 45lb plate overhead

WOD - Melbourne AUS - Part I

3 Mile Run

21-15-9

Sumo Deadlift High Pull
Box Jumps
Kettlebell Swings

WOD - 5x10

5 Rounds for Time

10 Overhaead Squats
10 Sit Ups
10 Pull Ups

WOD - 'DT'

Trying to incorporate a warm up !!

2 Rounds

5 Pull ups
10 Push ups
15 Sit ups

DT
5 Rounds for time

12 Deadlift
9 Hang Power Clean
6 Push Press

3 Mile walk w/ Kim

WOD - Good Hard WO

21-15-9

Snatch - 75lb
Kettlebell Swing - 45lb
Sumo Deadlift High Pull - 75lb
Row - calories

WOD - Thanksgiving LumberJack

Ouch !!!

A Bit SLOW...

500M Row
20 back Squat
500M Row
20 Pull Up
500M Row
20 Kettlebell Swing
500M Row
20 GHD Front
20 GHD Back
500M Row

WOD - Run and a Lift

2 Mile Run

3 Rounds

10 Thrusters
10 Pull Ups
10 SDHP

WOD - Fran with a paddle

Row - 21 - Row - 15 - Row - 9 - Row

Row 500M
21 Thrusters
21 Pull Ups
Row 400M
15 Thrusters
15 Pull Ups
Row 300M
9 Thrusters
9 Pull Ups
Row 200M

WOD - Finally - - the weight is over !!

21-15-9

Deadlift
Hang Power Clean
Push Press

WOD - Run Forest Run...

5K - - with Taylor

WOD - WOW, woke up today realized I was fat AGAIN !!!

3 Mile Run

5 Rounds

7 Front Squats (95lbs)
7 Pull Ups

WOD - 1st with the little bro'

3 Rounds for time

3x Cindy
5 reps Hang Power Clean

WOD - Good to be Home - Cool Running

3 Mile Run

30 Reps - Push Press
30 Reps - Sumo Deadlift High Pull

WOD - 2nd day in Orlando - raining outside

2 Rounds

10 Back Squat
10 Hang Power Clean
15 Kettle Bell Swings

WOD - 1st day in Orlando - Nice Run

3 Mile Run

WOD - 1 Bar - 4 Movements

WOD - Taken from Project Fitness - Crossfit (added PP)

20 Deadlift - 165lbs
30 Power Clean - 95lbs
40 Snatch - 75lbs
50 Pushpress - 45lbs

WOD - Run w/out Cooper and some more lifts

3 Miles Run - w/ Taylor

21-15-9

Pullups
Kettlebell Swing - 55lbs

WOD - Run w/ Cooper and some quick lifts

1.7 Mile Run

21 reps:

Deadlift - 95lbs
Hang Power Clean - 95lbs
Push Press - 95lbs

WOD - Run in Chicago - some basic lifts

2 mile run

21-15-9
Kettlebell Swing
PushUps

3 Rounds

10 Reps - Med Ball Hang Power Clean

WOD - Just a nice walk

Morning Walk - 3 miles w/ Kim

WOD - These bars will kill-ya'

Morning - Walk 3 miles


Evening:

5 Rounds for Time

12 Deadlift - 155lbs
9 Hang Power Clean - 95lbs
6 Push Press - 95lbs
5 Pull Ups

WOD - A good basic workout

Morning - 3 mile walk

Evening:

1.72 mile run (with Cooper)
50 Push Press

WOD - Push / Pull / Row / Swing

2 Rounds for time:

10 Thrusters
10 Pull Ups
10 Calories - Row
10 Kettlebell Swing

WOD - Reverse Ladder with a KB kick

21-18-15-12-9-6-3

Push Press - 75lbs
Sumo Deadlift High Pull - 75lbs
Kettlebell Swing - 50lbs

WOD - Ladder Work

Ladder for time:

Power Squat Clean and Jerk
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10

WOD - Today is a new DAY

21-15-9

Kettlebell Swing (50lbs)
Push Press (95lbs)
Row
Sumo Deadlift Highpull - (95lbs)
Pull Ups

WOD - Day two - back in the saddle

2 Rounds for time:

7 Snatch (95lbs)
7 Pull Ups
250M Row

30 Hang Power Clean and Jerk

WOD - 2 weeks off.. but back again

20 Back Squats
250M Row
5 Pull Ups

20 Sumo Deadlift Highpulls
250M Row
5 Pull Ups

20 Kettlebell Swings
250M Row
5 Pull Ups

20 Push Press
250M Row
5 Pull Ups

WOD - Fight Gone Bad V

FGB V

3 rounds for time

1 min Push Press
1 min Row (calories)
1 min Wall Ball
1 min Sumo Deadlift Highpull
1 min Box Jumps

1 min Rest

WOD - 21 Blackjack

For Time 21-15-9

Thrusters
Box Jumps
Pull Ups
Rowing - calories

WOD - Row Row Row...5 x 500

For Time

Row 500M x 5

1 minute rest between each 500M

WOD - Abbreviated Cindy + Run

Run 1.8 miles

5 Rounds

5 Pull Ups
10 Push Ups
15 Air Squats

WOD - Focus on the movement

For Time - Focus on the mchanics

500M Row

3 Rounds (take the time and do it right)

5 Reps Snatch
5 Reps Hang Power Clean

500M Row

WOD - Stick to Heavy

20 Back Squats
250M Row
20 SDHP
250M Row
20 Kettlebell Swings
250M Row
20 Push Press
250M Row
10 Back Squats
125M Row
10 SDHP
125M Row
10 Kettlebell Swings
125M Row
10 Push Press
125M Row

WOD - 21-15-9 your mine

21-15-9 NOT for time

GHD Situps
PullUps
GHD back Exensions

WOD - Go Heavy or Go Home

3 Rounds for Time (with 1 min rest between rounds)

12-9-6

Deadlift
Squat Power Clean
Push Press

WOD - Snatch / Push / Pull

3 Rounds - 5 Reps

Snatch 95lbs

AMRAP in 15 minutes

5 Push Press
5 Pull Ups

WOD - 30 odd 7

For Time

30 Hang Power Clean

7 Rounds

7 Front Squats
7 Pull Ups

30 Hang Power Clean

WOD - Back to Basics

Morning:

Run 2 miles

21 reps - Push Ups and Pull Ups

Evening:

For Time

21-15-9

Push Ups
Pull Ups
GHD

WOD - Back to Basics

Morning:

Run 2 miles

21 reps - Push Ups and Pull Ups

Evening:

For Time

21-15-9

Push Ups
Pull Ups
GHD

WOD - 7 steps to hell

7 Rounds for time

7 Snatch
7 Burpees
7 Pull Ups
250M Row

WOD - 21 BlackJ-ack

500M Row Warm-up

For Time

21 Thrusters - 95lbs
21 Burpees
21 Ring Pull Ups
21 21 Kettlebell Swings
21 Row - Calories

WOD - Fight Gone Bad

Fight Gone Bad - Trial Run

3 rounds

1 Min Push Press
1 Min Row (calories)
1 Min Box Jump
1 Min Wall Ball
1 Min SDHP

1 Min Rest

WOD - Quick Sevens

3 Rounds for Time

7 Hang Squat Clean
7 Pull Ups
7 Kettlebells

WOD - The Chief (CF Affliction)

The Chief

3 Power Cleans
6 Push Ups
9 Air Squats

Max Rounds in 3 Minutes

Repeat 5 Cycles

Rest 1 minute between cycles

WOD - Two in One

3 Rounds

5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift Highpull
300M Row

2 Minute Rest

21-15-9

Pull Ups
Kettlebell Swings

WOD - Grace

Grace

For Time:

30 Clean and Jerk

WOD - Taken from CF Miami

For Time

21-18-15-12-9-6-3

Push Press
Sumo Deadlift High Pull

WOD - Lumberjack Lite

300M Row
20 Thrusters
300M Row
20 Sumo Deadlift High Pull
300M Row
20 Kettlebell Swings
300M Row
20 Pull Ups
300M Row
20 Box Jumps
300M Row
20 Dumbell Squat Clean

WOD - Twice is nice

ForTime

10 Clean and Jerk
3 Rounds of Cindy (5 Pull Up, 10 Push Up, 15 Air Squat)
10 Clean and Jerk

Row 500M

5 Rounds for Time

7 Front Sqauat
7 Pull Ups

WOD - Work it All... Legs, Chest, Back, Abs

4 Rounds for Time

10 Front Squat
10 Pull Ups
10 GHD
200M Row

WOD - A good Arm and Shoulder WOD

5 Rounds for Time

10 Hang Snatch
10 Sumo Deadlift High Pull
10 Push Jerks
10 Pull Ups

WOD - Conviction Workout at the local PD

WOD with a partner ( Bob)

1 Set Over / Under
20 In / Out (Tire flip and jump through into the ring and out)
30 Inclined Pushups
40 Med Ball Chest Throw
50 Wall Ball
1 Set Over / Under
50 Wall Ball
40 Med Ball Chest Throw
30 Inclined Pushups
20 In / Out (Tire flip and jump through into the ring and out)
1 Set Over / Under

WOD - Modified from CF Affliction / Ft. Lauderdale

5 Rounds for time

5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High Pull

WOD - 7th not so Heaven again...

5 Rounds for time

7 Snatch
7 Burpees
7 Pull Ups

WOD - At Random

4 Rounds for time

12 Pull Ups
9 Front Squats
6 Push Press

WOD - Helen's ugly sister

3 Rounds for time

12 Pull Ups
21 Kettlebell Swings
9 Snatch
300M Row

WOD - Taken from CF Front Range CO

3 Rounds for time - with 500M row between rounds

10 Pull Ups
15 Kettlebell Swings
20 Goblet Squats

500M Row

WOD - "DT" Taken from CF Conviction

DT

12 Deadlifts
9 Hang Power Clean
6 Push Jerks

WOD - Hot as Hell.... Tough Part II

4 rounds for time:

10 Overhead Squats - 65lbs
10 Sumo Deadlift High Pull - 95lbs
10 Pull Ups
200 M Row

WOD - Taken from CF Conviction

"Christine"

3rds:

500m row
12 bodyweight deadlifts
21 box jumps

WOD - Taken from CF Main Site

5 Rounds for time

5 Hang Power Squat Clean - 125lbs
10 Pull Ups

WOD - Hot / Humid / Horrific

21-15-9

Row - calories
Thrusters
Sumo Deadlift High Pulls

WOD - Early Morning Grind

2 Rounds

10 Reps - L and R hand snatch
10 Pushups
10 Push Press
10 Medicine Ball Squat Clean

Run 4 Kilometers

WOD - Taken from 1/2 way around the world - Singapore

Run 2 miles

3 Rounds

10 Back Squats
20 Kettlebell Swings

2 Rounds

10 Pushups
10 Barbell Push Jerks

WOD - Little simpler

Today was a walk only.... kinda sore and the hands can't do much.

After the day was done, I inadvertently decided to pick up the vegetable grate after having set on the grill for about an hour.... Now I have blisters and burns on top of blisters and burns..

OUCH !!!

WOD - Taken from CF Coronado

3 Mile walk

3 Rounds

7 Power Snatch - 75lbs
20 Pull Ups

WOD - The heat is on...

Run 1.4 miles

4 rounds

7 Hang power clean - 115lbs
7 push ups

WOD - It's been a long time...

Have had some set backs... schedule wise... never been more busy...

Run 1.4 miles

3 Rounds

7 Front Squats
7 Pull Ups
7 Kettlebell Swings

WOD - A little bit of nothing

3 Rounds

7 Thrusters - 95lbs
7 Pull Ups
7 Pull Ups

Single Round

7 GHD - Forward
7 GHD - Backward
7 ABMAT

WOD - Hot as Hell.... Tough

2 Rounds

120 Jump Rope - SIngle
30 Box Jump
20 Kettlebell Swings - 40lbs

12 Deadlift
6 Hang Power Clean
3 Push Jerk

WOD - Fun in the Heat

1 Mile Run

21-15-9

Sumo Deadlift High Pulls - 95lbs
Pull Ups

WOD - All mixed up - Part II

4 Rounds

10 Hang Power Squat Clean - 95lbs
10 Pull Ups
10 Calories - Row
10 Row Pull Ups

Finisher

Tabata Squats

WOD - Add a little swim to the workout

5 Rounds

10 Kettlebell Swings
10 Thrusters
4 laps - swim

WOD - Taken from Crossfit FrontRange - Denver Colorado

1000M Row

3 Rounds

5 Deadlift - bodyweight
10 Pull Ups
15 Burpees

WOD - two a day... still hurt

Morning

3 Rounds

10 Snatch
15 Pull Up
20 Thrusters


Evening

3 Rounds

400M Run
25 KB Swings
10 Tire Flips
10 Sledge Hammer (each arm = 20 reps)
10 Weight Throw jump fence crap...

WOD - 7th not so Heaven

7 Rounds not for time

7 Hang Power Clean - 115lbs
7 Kettlebell Swings - 45lbs
7 Pull Ups

This sucked...

WOD - Sunday: Hot Humid Hellish

Run 2 miles

21 Pull Ups
21 Pushups
21 SDHP

WOD - All mixed up

3 Rounds - Not for time

7 Thrusters (115lbs)
14 Kettlebell Swings (55lbs)
12 Pull Ups

WOD - Monday: A little strength mixed in

Not for Time:

5 Rounds

5 Thrusters (115lbs)
5 Deadlifts
5 Row Pullo Ups
5 Pull Ups

WOD - Last Saturday

Not for TIme:

3 Rounds

10 Pull Ups
10 Thrusters
10 Push Ups

WOD - Last Friday

Not for time:

3 Rounds

10 Hang Power Clean
10 Row Pullups
10 GHD

WOD - Last Thursday

Not for time:

5 Rounds

7 snatch
7 Burpees
7 Pull Ups

WOD - Takin' easy again...

4 Rounds NOT for time

10 Pull Ups
10 Air Squats
10 Push Jerks (75lbs)

WOD - Easy Rider - Good to be back

IT has been almost two weeks since I injured by back rowing... ouch... 1st week couldn't even walk without wanting to die...

Two weeks later and I am ready to begin easing into a CF workout again...

Today was :

3 rounds - not for time

10 Pull Ups
10- Front Squat (75lbs)

WOD - Got Snatch... oh yeah....

5 Rounds for time

7 Snatch
7 Burpees
7 Pullups

Finisher

500M Row

WOD - Reference February Crossfit Front Rage

20 Thrusters
5 Burpees
20 SDHP
5 Burpees
20 Push Jerk
5 Burpees
20 OH Squat
5 Burpees
20 Front Squat
5 Burpees

WOD - Derivative of The Conviction

6 Rounds for Time

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat


Finisher
21-15-9

Ring Dips
Ring Rows
Row for Calories

WOD - In the heat of the night.... Gotta Love a Garage (110 degrees)

5 rounds for time

7 Front Squat
7 Burpees
7 Pull Ups
7 Sumo Deadlift High Pull

Ohhh What a day...

3 Rounds for time:

10 Hang Power Squat Clean
10 Box Jumps
10 Kettle Bell Swings

50 Reps

Kettle Bell Swings

Good to be Back

100M Row

5 Rounds for time

12 Deadlifts
9 Pull ups
6 Hang Power Clean
3 Push Press

In Memory of... LTJG Thomas Edward Brown

On 29 April 1966 a flight of two F-8E Crusaders of Fighter Squadron 211 launched from USS Hancock on an armed reconnaissance mission along the coast of North Vietnam. Lieutenant (junior grade) Thomas E. Brown was flying as wingman in F-8E BuNo 150867. Just east of Dao Cat Ba Island (near the port of Haiphong) the section sighted a motorized junk sailing among the karst outcrops which protruded from the water. Flight lead directed a set-up for low-level strafing runs againt the ship. As LTJG Brown completed his first run his aircraft impacted a karst outcrcop about 300 yards beyond the target. There was no indication that Brown had ejected before impact and subsequent search and rescue efforts failed to find any trace of him. A naval review board determined that all available evidence indicated that Brown had died in the crash and he was classed as "Killed in action, body not recovered". His remains have not been repatriated.

WOD - Sounded like a good idea...

5 Rounds

9 Front Squat
9 Back Squat
9 Sumo Deadlift High Pull
9 Pull Up

WOD - Clean than Jerk you Squatting GHD's

2 Seperate WOD's

30 Reps for time

Clean and Jerk

21-15-9

GHD
Air Squats

WOD - 2 a day - - today.... gonna push hard

10:00 am WOD

5 Rounds for time

12 Deadlift
6 Hang Power Clean
10 Push Ups

5:00 pm WOD

5 Rounds for time

500M Row

WOD - Took Cindy for a boat ride

5 Rounds

5 Pull Ups
10 Push Ups
15 Air Squats
200M Row

WOD - Hell comes in sets of 5

AMRP in 20 minutes or 10 rounds for time:

5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

WOD - Taken from CF Aukland - deviation from Jason Marks

3 Rounds for time

9 Deadlift
15 Sumo Deadlift Highpull
21 Kettlebell Swings
500m Row

WOD - 15's... nothing but 15's

Not for time...

15 Hang power clean - 115lbs
15 GHD
15 Back Squats - 115lbs
15 Ring Dips
15 Push Ups
15 Deadlifts - 115;bs
15 Box Jumps
150 Single Jum Rope

WOD - Row Row Row...5 x 500

For time

5 rounds of 500M - Rwo

1 minuted between each round

WOD - Taken from Crossfit FrontRange - Denver Colorado

5 rounds for time of:

9 pullups
6 front squats, 135 lbs (85 lbs)
3 jerks, 135 lbs (85 lbs)

WOD - Taken from CF Milwaukee 4/14/2010

5 Rounds for time

21 Air Squats
15 Push Press
9 Pull Ups

WOD - Taken from The Stronghold CF

Modified...

3 Rounds

80 Single Jump Ropes
30 Box Jumps
20 Kettle Bell Swings

WOD - Modified Hell

4 Rounds

20 SDHP
20 Box Jumps
20 GHD

WOD - Taken from Crossfit FrontRange - Denver Colorado

400 Meter Row

5 Rounds

5 Pullups
10 Kettlebell Swings
15 Situps

Break

3 Rounds

12 Deadlifts
21 Box Jumps

400 Meter Row

WOD - Cindy meets the High Pull

For Time

5 Rounds of Cindy
5 pullups
10 pushups
15 air squats

21-100 jump ropes - 15 - 100 jump ropes - 9 - 100 jump ropes
Sumo Deadlift High Pull
Ring Pull ups

WOD - Fran

After a long day of moving mulch.... YEAH !!!!

FRAN

21-15-9
Thrusters
Pullups

WOD - Grace - Taken from CF Conviction

Warm Up
3 Rounds of Cindy

5 Pullups
10 Pushups
15 Air Squats

WOD - Grace
30 Clean and Jerk

WOD - Slight 'JT' Taken from CF Main

Five rounds for time of:

Deadlift 12 reps
Hang power clean, 9 reps (did 6)
Push jerk, 6 reps (did 3)

WOD - Taken from CF Front Range 4/6/2010

For time:

29 pushups
500 meter row
29 ring dips (red band)
500 meter row
29 kettlebell swings (55lbs)
500 meter row
29 pull ups
500 meter row

19:19

"Deadly Isagrace" taken from Crossfit Miami

WOD - For Time

10 Deadlifts
30 Power Snatches
10 Deadlifts
30 Clean and Jerks
10 Deadlifts

Finisher - Farmer's Walk (200 meters)

Linda-ish....Kinda

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

50% Bodyweight

Deadlift
Squat Clean
Push Jerk

Tuesday WOD - Great end to the day

Run 2 Miles

21-15-9

Pull Ups
Sumo Deadlift High Pull
Kettle Bell Swings

Sunday WOD - 3/21/2010

Run 2.0 Miles with Taylor

Two for the price of ONE

2 WOD's

5 Sets for time

12 Deadlift
6 Hang Power Clean
3 Push Jerks

Slight Rest

21-15-9

Front Squat
Pushups

A Little Clean and a little jerk

30 Power Clean and Jerk - 115lbs

Tuesday WOD - Three Great exercises

500M Row

7 Pullups
25 Thrusters (45lbs)
7 Ring Dips

7 Pullups
20 Thrusters (45lbs)
7 Ring Dips

7 Pullups
15 Thrusters (45lbs)
7 Ring Dips

7 Pullups
10 Thrusters (45lbs)
7 Ring Dips

7 Pullups
5 Thurusters (45lbs)
7 Ring Dips

Sunday WOD - 3/15/2010

2 Mile Run

21-15-9

Push PRess - 95lbs
Kettlebell Swings - 40lbs

Saturday WOD 3/13/2010

Good to be back home....

500M Row

21-15-9 (w/ 5 pull-ups after each)

Hang Power Clean (w/ full squat) - 95lbs
Ring Dips - Red Band assist

The Singapore hits keep comming !!!

3 Mile Treadmill

125 Kettlebelll Swings - 40lbs

More Fun from the Hilton Singapore

Workouts are a bit limited... that said, today's put a hurt on me - walking a little stiff for the remainder of the day.

3 mile - Treadmill (this sucked)

3 Rounds

15 DB Thrusters (45lbs)
25 ABMAT situps
10 Burpees

Going to try and get to CF Singapore on Wednesday - before I fly to China tonight

Swinging in Singapore - Kettlebell Tabata

Tabata - WOD

Kettlebell Swings
Push Ups
Air Squats

Today was a struggle - Blah blah blah

2 Rounds

5 Deadlifts (95 lbs)
5 Hang Power Clean (95 lbs)
5 Front Squat (95 lbs)
5 Push Press (95 lbs)
5 Back Squat (95 lbs)

50 Kettlebell Swings (50 lbs)

WOD - Elizabeth puts an oar in the water

Row 500 meters

21-15-9

Cleans
Ring Dips

Row 500 meters

WOD: "Seventh Heaven" - Taken from The Conviction

7 Rounds for Time:

7 thrusters
7 pull ups
7 burpees

WOD - Taken from Crossfit FrontRange - Denver Colorado

3 rounds for time of:

10 ring rows
20 kettlebell swings
30 box jumps
40 situps

WOD - Taken from CF Milwaukee 2/2/2010

3 rounds for time:

500 meter row
12 reps deadlift
21 box jumps (21 inches)

WOD - El Presidente Taken from Crossfit Miami

Modified from CF Miami

10 - 8- 6 - 4 - 2

Power Clean
Burpees
250M Row

WOD - Taken from Crossfit FrontRange - Denver Colorado

Slightly Modified - for time

20 Thrusters
5 Burpees
20 SDHP
5 Burpees
20 Push Jerk
5 Burpees
20 OH Squat
5 Burpees
20 Front Squat
5 Burpees

WOD - Taken from Crossfit Affliction - Ft. Lauderdale, FL

500M Row

Kettlebell Swings: 10-9-8-7-6-5-4-3-2-1
Burpees: 1-2-3-4-5-6-7-8-9-10

500M Row

21 Jump Street - or something like that

21 Reps of the following - For Time:

Back Squat
Kettlebell Swing
GHD
Push Press
Back Extension
Row (calories)
Ring Dips

Let's go for Dips !!!

I received two gymnastic rings for Christmas this year... I had continued to ask for them - but had not considered how I would incorporate an exercise I had a hard time performing into any regular routine... than it hit me when I looked at the WOD for The Conviction.

Here they were... with bands - - now why didn't I think of that??

WOD

21 - 15 - 9

Power Cleans
Kettlebell Swings
Ring Dips

Super Sunday - or - Hell in the Garage

5 Rounds for Time

12 Deadlift
6 Hang Power Squat Clean
3 Push Press
300M Row

One Bar of Death - - - Almost

Had a hard time motivating myself to go out and push hard... Set up the Single Bar of Death... with the intent of:

Deadlift
Squat Clean
Push Jerk

10, 9, 8... 2, 1

That said, made it through the first round and just did not have it in me...

Settled for 2 Rounds (NOT FOR TIME) of:

10 Deadlift
10 Squat Clean
10 Push Jerk
10 GHD Situps
10 Pull ups

My son Luke also wanted to workout today... He did some Kettlebell swings, pullups and ring pulls... quite the stud !!!

Rowing - Helen on a Boat - Crossfit Boston

3 Rounds for time

500M Row
21 Kettlebell Swings
12 Pullups

LCM - Lowest Common Multiple of 3

3 Rounds for Time

12 Push Jerks
15 Air Squats
18 Box Jumps
300M Row

Do you like my personalized sweat angel?

Monday, Monday, Monday! - as taken from The Conviction

AMRAP 20 minutes

10 Bar push ups
10 Deadlifts
10 Hang Power Clean

Front Range Crossfit - Denver Colorado

4 rounds for time

10 burpees
15 kettlebell swings
20 goblet squats

Sumo Deadlift High Pull

SDHP for Time:

50 Reps

Crossfit WOD

5 Rounds for time

Row 500 Meters
Thrusters - 7 reps

Grindy - Grace and Cindy (on a Sunday morning)

10 Clean and Jerk

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

10 Clean and Jerk

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

10 Clean and Jerk

Don't Fear the Rhabdo

21-15-9
SDHP
Box Jump
Push Press

21-15-9
GHD Sit-ups
Squat

Great end to a good week

Ultimate Ladder
1, 2, ... 9, 10

Hang Squat Clean
Pull Ups
Kettle Bell Swings

Monday 1/18/2010

Walked 3 miles with the wife...

Nice break and time alone !!!

Random Thoughts

The Zone - - - My wife and I decided after the New Year (as posted earlier)... that a healthier lifestyle was required. We had settled into our winter habits of early to the couch, bag of snacks and mindless TV. Well it has been two weeks since we made this lifestyle change, and I can say I notice the difference, both in myself and my wife.

Read the articles, the books, etc... and it talks about being in the "Zone"... not sure what that really means, but the last two days I have felt phonomenal. I wake up fresh, my workouts have been strong and I walk around like I have a post workout high : All the time !!!

Snacking is a bit harder than I thought - - - not sure what to mix with my almonds and string cheese - but I will figure that out as we go along.

On a sadder note - I lost a dear friend this week in a year long battle with AML 'Acute Myelogenous Leukemia '. I was lucky to have had a friend like Paul - and even more lucky to have been able to visit him on the Monday before he passed. Paul was a man of PERSEVERANCE. He was a great friend, dad, athlete, engineer, chrtistian, etc...

Paul - you will be missed in this life - but we all meet up again later in the hands of our savior.

To Paul's family - seek strength from your faith !!!

Make it Up - as you go !!!

30 Power Clean and Jerk
30 Box Jumps
30 Kettlebell Swings

Lumberjack 20 - Rowing Version

20 Deadlift / 500M Row
20 KB Swing / 500M Row
20 Overhead Squat / 500M Row
20 Burpees / 500M Row
20 Pullups / 500M Row
20 Box Jumps / 500M Row
20 DB Clean / 500M Row

MetCon - "Jackie"

For Time:

1000M Row
50 Thrusters - 45lbs
30 Pull-Ups

Inertia - Taken from Crossfit Aukland

Wednesday 1/13/2010 - WOD “Inertia”

Row 1000 Meters
*****************
12-9-6 reps for time:

Hang Squat Clean
KB Swing
Box Jump
*****************
Row 500 Meters

Quick and Dirty - Part II

WOD 21-15-9

SDHP
Air Squats
Kettlebell Swings

In the Zone

Eating healthy is not so bad afterall. I would have to say the biggest difference is how I feel in the morning. Although I am a bit tired, I feel much better.

I was the King of carbohydrate snacks at night (after all they are low fat)... It would be nothing to eat a plate of nachos or 1/2 a bag of Goldfish Crackers... and as long as I ingested all that salt, I might as well wash it down with something sweet - bowl of ice cream anyone ??

That would usually leave me feeling pretty lousy the next morning. Not doing that this week has left me feeling pretty good.

Another difference I notice is a sense of fullness. I thought at first I would be hungry... but in reality I am feeling pretty content after dinner and a mid afternoon and evening snack is just perfect.

All that said - - - My workout today was awesome as well...

Lovin' it !!!!

Rowing is always fun !!!

5 x 500 meters... with 1 minute between

Stairway to Heaven - I think

There are two paths you can go by - - but in the long run
There's still time to change the road you're on

For Time:

Thruster 1 through 10
10 Box Jumps
Pull Ups 10 through1

1 Rounds of "lie on the mat" and die - Not for time

The Zone Diet

Do you think this will cover my fat blocks???

OK... so I am not one for diets...so I prefer "The Zone Lifestyle"

Anyway - it sucks on the 3rd-ish day... I sort of started on Sunday, not really understanding the block math and what the appropriate foods were - so I read some online articles, made some quick guesses and modified what I ate on Sunday. I than thought... hey my bud's Brett and Dina from The Conviction are Zoners... so I borrowed a book.

Sunday night, me a calculator, a measuring tape and a notebook - - Well, I hope the book is slighlty wrong, not knowing my body type and all - because if not 35% of my body is FAT!! OUCH!!!!

So the trek began - I think I need 14 blocks of protien a day... (the rest is math)...

I have been sticking to it - without going total anal and counting brocolli spears and almonds, but I am very cognizant of what I am eating.

So I am not sure if the first few days have had an impact on my workouts... as they seem much harder, or am I simply getting older (not sure).

Well - this is an interesting journey, my wife is my team and I think together we can convert to better eating habits.

Stay tuned..

Tuesday 1/5/2010

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

reps for time of:
Swings (55lbs)
Sumo deadlift high-pulls (75lbs)
Push-ups

Monday 1/4/2009

WOD - Complete 5 rounds for time (30 seconds rest between rounds)

12 Deadlift
6 Hang Power Clean
3 Push Press

Sunday 1/3/2010 WOD - Taken from Crossfit Niagara
21-15-9

Push Press 135#/95#
Ring Dips
Burpee
Row (calories)

Who says you can't make a sweat angel in -4F... problem is - the sweat froze !!!

New Years WOD - 365

10 Rounds

3 Snatch
6 Burpees
5 Pull Ups

Quick and Dirty

December 31, 2009
Modified Dirty 30

30 Box Jumps
30 Hang Power Cleans (95lbs)
30 GHD
30 KB Swings (55lbs)
30 SDHP (95lbs)