November 2011
64 posts
5 tags
Nov 30th
4 notes
WOD: Tuesday 11.28
WARM UP: Jog, bear crawl, duck walk, pass throughs, 40 burpees, had 30 in the bank SKILL: Handstand Push-ups 5x5 - rest 2min between sets WOD: “Tom Green” - courtesy of CF Central For time: 1-2-3-4-5-6-7-8-9-10 reps of Sumo-Deadlift High-pull [95/65] and 10-9-8-7-6-5-4-3-2-1 reps of Thruster [95/65] 13:21 This one had me sucking air, I think that’s a pretty darn slow time. This...
Nov 29th
1 tag
Nov 28th
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Nov 28th
2 notes
2 tags
Nov 27th
Nov 27th
105 notes
Nov 27th
113 notes
Nov 27th
41 notes
4 tags
Nov 27th
Nov 27th
2 tags
Nov 27th
2 tags
Nov 27th
1 note
1 tag
Nov 26th
Nov 26th
1 tag
Nov 26th
1 tag
Nov 26th
Nov 25th
4 tags
Nov 24th
5 notes
3 tags
Nov 24th
1 tag
Nov 23rd
1 tag
Nov 23rd
4 tags
Nov 22nd
2 tags
Nov 22nd
5 notes
WOD 11.22 - Face Punch
Throught I would roll into CFD today since I would be traveling tomorrow and at my parents for Thanksgiving. Not really in my wheelhouse, but it’s these kinds of WODs that I need to get better at. Strength is good, but the metabolic needs work yo. WOD: 21-18-15-12-9-6-3 Kettlebell swing (55/35) GHD situps (admat x 2) Burpee Box jump (24/18) Pulled in around 27:32 and honestly, 2 older...
Nov 22nd
Nov 22nd
54 notes
Nov 20th
6,239 notes
Nov 20th
14 notes
2 tags
Nov 20th
6 tags
Nov 20th
56 notes
Nov 18th
49 notes
Nov 18th
3 notes
WOD: Goat Bomb -- 'Josh'
I knew today had the potential for being a monster as I was planning to ride and I knew I couldn’t WOD at my usual time since meetings were starting at 9:00 for a deadline we are trying to hit for Monday. When I looked at the weather, I was thinking of driving, but my wife had already dropped her car off for exhaust work and oil change. So, it was me riding in the cold/wind or the kids walking to...
Nov 18th
5 tags
Nov 18th
Nov 18th
WODs for 11.14-11.15-11.16
Ack, a little behind on my posts, here’s the updates on this week. I skipped my usual grip session on Sunday, giving the mitts a little rest. 11.14 WOD: Snatch technique - 15 min. Clean technique - 15 min. Deadlift 5-5-5-5-5 increase load per set I spend most of the time on form trying to get my wrist and forearms loosened up, and then spending time with just the bar. For snatch, worked on...
Nov 16th
1 tag
Nov 16th
Nov 14th
26 notes
Nov 14th
102 notes
Nov 14th
194 notes
Nov 13th
1 tag
Nov 13th
WOD: Not Steak Diane
Continuing on with the CrossFit Distinction programming…. WARM UP Jog, hip and trunk stretch work, shoulder stretch work WOD “Diane” 21,15,9 Deadlift, 225lbs HSPU Rest as needed, then: 1000m row 100 DU’s Did 15:16 on Diane. I’ve been doing a lot of short(er) heavy stuff, so my metabolic is off, and that’s a lot of frakkin’ HSPU. Took me over 13 min to...
Nov 11th
2 tags
Nov 11th
Nov 10th
19 notes
Day 1 at CrossFit Distinction
Had a little chat with Regina at CFD about their programming and decided to drop in this morning. First WOD at CFD. The 6 AM class had about a dozen people maybe? Warm up knee highs, butt kicks, bear crawl, HR pushups, DU’s, PVC OHS SKILL: Coach’s Choice - 15 min * Muscle-up transitions or Ring dips *We will choose which you should work on WOD: 10-9-8-7-6-5-4-3-2-1 reps for time: Push...
Nov 9th
Nov 9th
142 notes
Nov 9th
15 notes
3 tags
Nov 8th
Two Days on CrossFit Distinction Programming
I am planning to start hitting some WODs at CrossFit Distinction at some point soon, maybe this week. So, in an effort to get on the same page, I started doing their programming yesterday. Kind of hard in a way to let go of doing my own, but if I continue, I won’t be able to stay consistent with what they are doing. 11.7 Power snatch 5x1 increase load per set Power clean 3x3 increase load...
Nov 8th
1 note
4 tags
Nov 7th
9 notes