Monday, July 20, 2009

20 July 2009


4 Rds for Time:

5 Deadlift 275#
5 Overhead Squats 135#
5 Snatch Grip Push Press 135#
20 Glute Ham Sit Ups
20 Double Unders

Time: 11:21


5 min Sprint
2 min Jog
6 min Sprint
3 min Jog
7 Min Sprint
1 min Jog
2 Min Sprint

July 19 WOD

400m Sprint
25 Back rest straight into the below

10,9,8,7,6,5,4,3,2,1 of the below triple
32" Box Jumps
115# Clean and Jerk
Chest to Bar Pull rest straight into the below

25 Glute Ham Sit ups
400m Sprint

Time: 21:02

Friday, July 17, 2009

17 July 2009 "Heavy Fran"

Today the WOD is Heavy Fran.......previous PR was 11:38, wanted to be sub 10:00


"Heavy Fran"


135# Thruster
40# Pull Up


Was pretty happy, with a little different approach on the pull ups (not chaining a KB around my waist) I could get this down even more. I like this workout a lot! The Fran feeling with a little weight for good measure. It's gonna be a good day.

Thursday, July 16, 2009

16 July 2009

Today was a rest day for Crossfit. Tomorrow my home gym, Ultimate Crossfit, is doing Fran......I'm pumped! Watching all our athletes go at it will motivate me to PR Heavy Fran. I am trying to keep 80% of my training between the 5-15 min range and therefore am not going to hit regular Fran but attack Heavy Fran. My goal is sub 10:00. Today I rode mountain bikes at the Whitewater center for about 2.5 hrs. If your ever in the Charlotte NC area you should definitely check that place out. Good times. Thats all for now, going to be early I think tomorrow is going to be a special day! Closing with a few words of wisdom from the big man himself Big Black.....Tomorrow I'm gonna

Wednesday, July 15, 2009

15 July 2009

AM Row Intervals:
6 X 500m Intervals with 2 min rest

3 Minute set at the bottom of the squat. I rowed on level 5, hate it.....I like to pull 8-10 on the damper setting. With the lighter setting my stroke count had to increase instead of the force put on the rower. This was found out on interval 5 after I wanted to kill myself for pulling a 1:50 500m. I am pumped that I made the connection in my head associating the damper setting to stroke style.

PM strength

Press 5x5x5x5

135,135,135, 135

Deadlift 5x5x5x5


8 mile bike to cap off a successful diet and exercise day...

Tuesday, July 14, 2009

14 July 2009


4 Rds

3 Muscle Ups
6 Clean and Jerk 135#
9 Burpees


50 Extra Burpees

Friday, July 10, 2009

5-10 July 2009

Did a crossfit workout on Monday, took a rest day on Tuesday and headed out to Colorado on Wednesday. It is beauitiful out here! I'm here to run the Leadville marathon tomorrow. Its going to be a challenge. The race starts at 10200ft and climbs to 13200ft. We trained on Wed and Thursday and I felt decent. The climbs take all the gas out of your tank. The lack of oxygen effected my muscles more than it effected my breathing. I've got a lot of good pictures and videos, especially from the climb to machine gun ridge yesterday. That ridge stares at the majority of the 14000+ peaks in Colorado from around 13500ft. I'll have a lot of pictures and videos from the race to come. Planning on doing a handstand tomorrow at Mosquito Pass after a 13.1 mile climb to get to that beast! Good luck to all the Crossfit Games Competitors! Looks like a pretty sweet line up!

Saturday, July 4, 2009

4 July 2009 "JASON"

Well bring the 4th in all I wanted to definitely do a HERO WOD, and since I have done all of them but Jason, it was an easy choice. The muscle ups are brutal. The first 3 sets of 5, 10, and 15 weren't bad, and then you hit your final set of 20! It took me almost a minute. I hit muscle failure and missed the last rep twice.


100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups