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Wednesday, December 31, 2008

Squat Clean Jerk and Pullups 12-31-08

Squat Clean and Jerk

95 x 5
115 x 3
135 x 2
155 x 2
165 x 1
185 x 1 (25lb PR)
190 (Failed Twice.  Failed on the jerk)

Failed on the jerk portion of the lift.  So that makes it a Squat Clean PR of 190lbs x 2.  Cool.  Just barely missed the second jerk attempt by not quite locking out my elbow.  Doh!  I'll definitely get it next time.

Inspired by TexasPatrick from BrandX:

7 Squat Clean and Jerk 135lbs
21 Pullups
5 Squat Clean and Jerk 145lbs
15 Pullups
3 Squat Clean and Jerk 155lbs
9 Pullups


That was a fun heavy metcon.  A little different by adding weight with each set of clean and jerks.  Good way to bring in the new year with a big Squat Clean and Jerk PR which is also 5lbs over my bodyweight.  Sweet!

Tuesday, December 30, 2008

Deadlift and Boxjumps 12-29-08


255 x 5
285 x 3
315 x 1
335 x 1
355 x 1
375 (failed)
365 x 1

150 Boxjumps 20"


First time Josh has ever beat me in a workout.  He got 5:04.  Good job brother.  But I have to point out that I squatted heavy yesterday and deadlifted right before the box obviously that's the only reason he beat me, right? are doing great and making good progress.  I gotta keep working hard so you don't overtake me.

Tied my best deadlift while keeping a reasonably straight back.  I wasn't expecting too much with my single rep max because I haven't been PR'ing recently in the 5 and 3 rep range due to a reset caused by form.  Hopefully it will come after the next 6 week cycle of CFSB.  Attempted a HSPU against a wall but that soo wasn't going to happen.  Need to work some negatives into my cashouts.

Monday, December 29, 2008

Squat and The Chief 12-28-08

Week 6 of 1st cycle of CFSB:


225 x 5
235 x 3
245 x 3
255 x 1 (PR)
265 x 1 (PR)
275 x 1 (PR)
285 x 1 (+ 40lb PR)

See the video HERE.

The Chief

Max rounds in 3 min of:
3 Power Cleans 135lb
6 Pushups
9 Squats 

Rest 1 minute.  Repeat for a total of 5 cycles

1.  5 rounds 
2.  4 rounds 
3.  4 rounds 
4.  1 squat short of 4 rounds 
5.  4 rounds

I'm stoked with my squat PR.  That is a little more then 1.5 times my bodyweight which is a pretty cool benchmark.  2 times my bodyweight is going to take a while to hit.  265 felt good, 275 felt solid, with slower bar speed, 285 was slow and getting a bit sloppy so I stopped there. Can't complain about a 40lb improvement.  300lbs feels within reach now.  Will post a video of it tomorrow.

Friday, December 26, 2008

Shoulder Press 12-26-08

Shoulder Press
95 x 5
105 x 5
115 x 5 (2.5lb PR)

115 went up with good bar speed.  Not as tough as I thought.  Sweet!

95 lbs - about 1:30 break in between sets.  Meant to have much shorter rest, but had to work it in between my brother and sister-inlaw's metcon.

3 RFT:

400m Run
10 OHS 95lbs
10 box jump 36"
10 bar dips


1st 4:00 2nd 4:35All 3rd 5:31  

OHS unbroken.  Dips 1st: 5-5, 2nd: 5-5 3rd: 4-2-2-2  All dips were done full ROM without putting my foot down or jumping.  First time I've done that in a metcon, so I'm pretty pleased.  I was on pace with Josh (who did 55lb OHS, and put his foot down on dips) until the last run where I really slogged along at a crawl.

Thursday, December 25, 2008

Front Squat and OHS 12-25-08

Front Squat

140 x 5
160 x 5
175 x 5 (PR)

Overhead Squat

95 x 5
115 x 5 (PR)
135 x 3 (Failed on #4)

Somehow that is a OHS PR for reps of 5.  Only because I haven't done these much in the 5 rep scheme.  Called it quits after I failed.  Just wasn't in it mentally.  Definitely had more in me but the weight drifted forward on about half way on the way up and I dropped it.  Weak sauce.

Played with Turkish Get Ups (TGU) for the first time ever.  Started with Kettlebells and did 1 from the floor to standing with both arms. My long term goal is to eventually do a TGU with my wife.  That'll be pretty cool.  I think I'll start practicing on my niece, and see how that works.


35lb KB x 1 
44lb KB x 1
54lb KB x 1
65lb Barbell x 1 
75lb Barbell x 1 (PR)

Only got 2.5 hours of sleep last night.  Felt kinda crappy and quite under-motivated.  Wasn't feeling a metcon or the high rep backsquats so I nixed them.  Took forever to get warmed up.  Had to do an extra 1000m row and a fair amount of dynamic stretching and air squats to get there.  Far from my best day, but hey, I still PR'd in front squats.  And any day you PR is a great day.

Wednesday, December 24, 2008

Helen 12-24-08


3 Rounds for time:

400m Run
21 KB Swings 1.5 Pood
12 Pullups

9:59 (1 min PR)

Huge PR for me!  I recorded the workout in order to show the trainers at Brand X.  I was gunning for sub 10 to earn the privilege of an Underdawg T-Shirt from Brand X.  See the challenge here:  Just barely nailed it!  I thought about having one of my buddies film the run, but they weren't up to following me on the run after just finishing Eva which is a real brute.  That also explains some of the shaking in the video.  Alex couldn't even close his hands into a fist, let alone hold the camera steady.

1st round:   2:45    2nd Round:  3:24   3rd Round:   3:52  All KB Swings were unbroken, 1st and 2nd round Pull-ups unbroken, and 3rd round broken briefly with 7-5.  I tried to rest during the running if that makes any sense.  Didn't feel too much like rest, but allowed me to stay fast on the swings and pu's.  

That's a 1 min PR in the last month.  Very, very cool.  CFSB is awesome.

HERE is the video.

Monday, December 22, 2008

Squat Clean Thruster/Pullups 12-22-08

15 - 12 - 9

Squat Clean Thruster 95lbs


This was a fun one.  I need to do more heavy squat cleans.  I was able to move 95lbs around pretty easily, just a matter of getting winded.  I do so many power cleans, but the full squat cleans are great.  I'm real happy with my time.  I pushed pretty good throughout, having my twin brother hollering at me is a good motivator.  My cousin who lives across the country in Virginia got 8:57 and that was my time to beat.  He was on the phone listening in on speakerphone during the workout, getting a play by play by my older brother.  It was a fun way to do the workout.  All pullups were unbroken.  Squat Clean Thrusters were done mostly as singles with a fairly quick reset each time.  Decided not to deadlift today because the squats yesterday wiped out my low back.  

Sunday, December 21, 2008

Squat and Grace 12-21-08


185 x 20 (PR)  


30 Power Clean and Push Jerk 135lb 

6:33 (33 sec PR)

A vicious Anti-Gravity storm descended upon my gym today.  I believe it was caused by wearing for the first time my early Christmas gift, a pair of Adidas Ironwork II size 11's.  These puppies are snarky!  They will be replacing my partially chewed by a full grown German Shepherd white leather Dowins.  Much nicer quality, tighter more solid construction and far better looking.  Also the heel isn't as tall.  I really like them. Very pleased with my Grace PR.  Grace has to be one of my favorite WODs.  Killer WOD to do fast and keep good form while the heart is jackhammering and you are panting for breath.  Squats felt good except my low back really got hit hard.  Legs had plenty left in them to push heavier reps or more weight, it was just a matter of my low back getting worn out and tired and screaming as I was panting heavily in the last handful of reps. High rep heavy back squats are awesome!

HERE is the partial video of Grace.

Saturday, December 20, 2008

Shoulder Press and Nasty Girls 12-19-08

Shoulder Press

95 x 5
100 x 5
112.5 x 5 (PR)

95 x 12 (PR)

Glad I got the shoulder press x 5 PR.  Slowly inching my way upwards with that lift.  If I can continue to PR 2.5lbs every other week on this lift, then I'll be at 177.5lbs for 5 reps by this time next year.  That puts things in perspective, and would be huge!  Slow and steady wins the race.  

Nasty Girls, Porch Scaling

3 Rounds for time of:

50 Squats
14 Jumping Muscle-ups
115lb Hang Power Cleans, 10 reps


The dips in the jumping muscle-ups were the main thing to slow me down in this workout.  The dips were also a big reason why I chose to do this workout.  Gotta work on those weaknesses.  Its the crossfit way.

100lb sandbag Front Plank hold - 1:00 (PR)

One armed Snatch with Barbell
45 x 3
55 x 1
65 x 1
75 x 1 - Left Arm PR
85 x 1 (failed 3 times before I got one rep) - Right Arm (PR)  

Didn't even try 85lbs with my left arm.  First time I've played with one armed snatching with a barbell.  Kinda fun.  Really have to get under the bar and make sure your arm is locked out when catching the weight.

Thursday, December 18, 2008

Front Squat and Diane 12-18-08

Front Squat

135 x 5
155 x 5
170 x 5 (PR)

Diane (Porchish scaling)

15 - 12 - 9

225lb Deadlift
Hand Stand Pushup bridged to shins

4:52 (PR)

Did the first set of 15 deadlifts unbroken (PR).  

Porch scaling is barrier HSPU's or full HSPU's.  I did the HSPU 1st: 6/9, 2nd: 6/6 3rd: 9 Unbroken.  I tried to get as vertical as possible, but was a bit too on the horizontal plane.  Should have have done them on a higher box, or bridged to feet.  Would have been a little bit harder, but not that much and my time was pretty solid for the first time I've ever done Diane.  I need to get better at HSPU's.  Yet another exercise to continue working into my programming.  

Compare to Diane on 5-11-08 Pack version: 21-15-9 185lb Deads and bridged to feet: 4:58

Fran 12-17-08


21 - 15 - 9

Thrusters 95lbs

5:44 (1:50 PR)

Cashout:  50 Windshield Wipers with 95lb bar

A 1:50 PR!!!  Compare to 7:34 a month ago on 11-12-08.  I'd say that this crossfit strength program is more then working!  What a great day in the gym.  Took a brief rest in the 1st round of thrusters at 13 and 17 while still in the rack position.  Broke pullups 15-6.  2nd round of thrusters broken 8-7 (I think) and pullups 9 - 6.  3rd round of thrusters and pullups unbroken.  Last time I did Fran I did the first set of 21 thrusters unbroken and then 15 pullups.  I think that is a good way to shoot your wod, so I tried to break it up a tad more and take the first round of thrusters at a little slower pace to keep something in the tank for the rest of the workout.  Seems to have worked.  1st round - 1:58 2nd - 4:28.  

I'm stoked with this time!!  45 seconds away from hitting one of my biggest goals.  Who knows?  Maybe in another month I'll break the 5:00 mark.  If I keep progressing as I have been then I'd say thats going to happen.  A portion of this PR comes from getting my metcon back (and then some) after finishing my SS cycle 5 weeks ago.  Combine that with steadily increased strength gains, an increased amount of heavier overhead work in metcons and you've got a winning recipe for taking on the nasty beast of a girl that is Fran.  This programming has been awesome and I've got to give all the credit and props to Jeff Martin of Brand X and his crew of trainers!  Thanks Coach!!  I couldn't be happier with my progress!

Monday, December 15, 2008

Deadlift and HPS/BJ Burps 12-15-08

1 min front Plank with 90lbs of bumpers plates on my back
30 sec side Planks with 25lb sandbag on hip


255 x 5
275 x 5
295 x 5

10 min rest

215 x 20 (PR)

15 min rest


7 Hang Power Snatch 75lbs
7 Box Jump Burpees - 36" box

5 rounds + HPS + 3 BJ Burps

Deadlifts felt better this week then the prior couple of weeks.  The last few weeks just felt silly heavy.  Like I was getting roughed up and pushed around by the weight.  This week not so bad.  Focused on taking a nice deep breath and setting my core which I think really helped. Those box jumps really take it out of you in a metcon when trying to cycle through them quickly.  Forget about that, I just tried to survive and ground through them. 

Sunday, December 14, 2008

Squat, OHS, and Annie 12-14-08


210 x 3
230 x 3
245 x 3 (PR)


45 x 10
95 x 5
115 x 3
125 x 3
140 x 1
155 x 1 (PR + 10lbs)
160 x 1 (PR + 15lbs)

Annie - 

50-40-30-20 and 10 rep rounds of
Tuckjumps (subbed for Doubleunders)
Situps - frog abmat feet unanchored


A great day in the gym for OHS.  Felt real good after the squats so I figured I'd throw in some OHS.  I was confident I would PR even though I haven't been working on them.  I think its been the increased overhead work I've been doing.  Still had some left in me too but ran out of time.  Can't really complain about a 15lb PR!  But I'm confident I'll hit 165 the next go around.  I think the back squats warmed me up well for the OHS.  The weak link is still my shoulders, which I'm working on.  Felt real strong in the bottom position.  Getting closer to my goal of OHS my bodyweight.  It is soon going to be an issue of not being able to push jerk the weight over my head in the first place.

The back squats...well the weight went up.  However it was ugly.  I slouched over at the bottom, markedly dropping my chest.  Not good. Pretty sure its a weakness of my core thats causing it.  Need to start working in more core work in my warmups like weighted planks,GHD situps, KNE's and GHD back extensions.  Gotta think hard about whether or not I'm going to go for 250 x 3 next week. Josh thinks I shouldn't.  Maybe I should try for 240 x 5 instead.  I'm not sure because that is still pretty heavy and only 10lbs less, so my 3 and 5 rep numbers are getting real compressed.  The week after that is week six of the program and my single rep max PR attempt.  For that reason I was planning on doing the 3 rep scheme next week as I figured that would prep me better for the single rep max the week afterwards.  Any thoughts?

Annie was a decent workout.  Toughest on the abs.  Didn't feel good enough about my double under skills to do them in this WOD.  They'd slow me down too much and decrease the intensity to an intolerable level.

Saturday, December 13, 2008

Shoulder Press and Snatching Fran 12-13-08

Max Box Jump:  44.25"  (PR)   - Could have hit a bit higher, but it was getting pretty hairy.  I stacked bumpers on top of my 20" box jump. So it was 24" of stacked bumper plates.  I think I stacked 4 45's, 4 35's and 1 25lber.  Its not the biggest target to land on top of and even with spotters holding the bumpers its a bit sketchy.

Shoulder Press

95 x 5
100 x 5
110 x 5 (PR)

95 x 11 (PR)

The 110 lbs felt easier today then the 107.5 lbs a week ago.  Probably helped that I stomped on the ground like a bull and got psyched for it.

Sntaching Fran

21 - 15 - 9

Power Snatch 95lbs


That was a fun one.  Cycle rate is definitely slower then with thrusters because my grip was getting hit too hard after lowering the first 7-10 or under control, So I just started dropping the bar from overhead after finishing a rep and having to reset on the bar every time.  Add to that that I stink at snatching and you have the recipe for a slow time.  Some of the ugliest flopping fish out of the water Snatching you ever did see.  Need to get some coaching in order to improve on this lift.

Friday, December 12, 2008

Front Squat and KB Swing/Burpee/Situp 12-11-08

Front Squat

135 x 5
150 x 5
165 x 5 (PR)


Back Squat 

185 x 15 (PR)


5 RFT:

10 Kettlebell Swings - 1.5 Pood (53lb)
9 Burpees
8 Ab Mat Situps

7:26 (PR by 23 sec)

All KB Swings and situps were unbroken.  1st round of burpees were unbroken.  2nd 3rd and 4th round burpees were 3-3-3 and 5th round of burpees was 6-4.  Definitely have more left in me in front squats.  But on back squats I don't know, just felt heavy for some reason.  Was planning on a set of 20, but from the beginning just felt like I was getting slapped around.  So had a character fault and dropped it at 15. Still a PR though so it works out.  A day of PR's in fact.  Thats always fun.  

Thursday, December 11, 2008

Fight Gone Bad 12-10-08

“Fight Gone Bad!“ - Puppy version:

Three rounds of:
Wall-ball, 10 pound ball, 10 ft target (Reps) - 29, 25, 25
Sumo deadlift high-pull, 45 pounds (Reps) - 37, 25, 25
Box Jump, 20” box (Reps) - 24, 20, 20
Push-press, 45 pounds (Reps) - 29, 24, 22
Row (Calories) - 17, 12, 18


For some reason I decided to do this workout at the puppy level.  I wanted to see how I would compare with my brother and my friend Alex who also did the puppy workout.  Josh got 295 and Alex got 306.  Good job guys.  I figured its good to do some lower weight higher metcon stuff now and then.  Such a tough workout no matter how you cut it.  Compare this to as RX'd at 236.  Would have done this as RX'd, but I need to get a 20lb medicine ball.  

Cashout:  2 sets of 10 Jumping Muscleups and then one muscleup just to remind myself that I can do one.  Tweaked my left shoulder (anterior deltoid) just a bit while doing one of the muscleups.  Hopefully it doesn't stick around very long.  

Monday, December 8, 2008

Deadlift and HSPU/HPS/BJ 12-8-08


255 x 5
275 x 5
290 x 5

AMRAP 10 min:

4 HSPU Bridged to feet (didn't put my hands quite as close to the box as I should have.)
5 Hang Power Snatch 75lbs
6 36" Box Jumps

7 Rounds on the money

I started the 7th round with a minute to go, and pushed hard to hit all 7 rounds.  Other then the last round a pretty uninspired day in the gym. Deadlifts especially so.  But I got the work done.

Was reminded how much I enjoy having someone to workout with.  Its been a while since I worked out alone.  My gratitude to my workout partners!!

Sunday, December 7, 2008

Squat and Freddy's Revenge 12-7-08


205 x 3
225 x 3
240 x 3 (PR) - This is my previous one rep max

The final set was heavy.  Final rep was ugly.  The femur/back angle opened up waay late as I slowly ground it out and stayed horizontal too long.  It went up but it was far from pretty.  Need to be careful there.  I think I held my core fairly tight and didn't roll my shoulders/drop my chest too much, but still, I was nearing injury land.

Freddy's Revenge:


5 Push Jerk - 155lbs (185 as RX'd)
10 Burpees


First round was 1:00, Done with the third round in 6 something.  Should have scaled down a bit...probably drop the burpees to 7 so I'd have hit a sub 10 min time.  That was not easy.  It was quite rough on the shoulders.

Friday, December 5, 2008

Shoulder Press and Squats/Muscleups 12-5-08

Shoulder Press 

95 x 5
105 x 5
107.5 x 5  -  PR by 2.5lbs. I took the baby step cause its getting real tough. After another 2.5lb step next week, I'll switch to sets of 3.

95 x 9 - Just failed to lock out 10th rep

Almost went with the pack scaled down version on the squats but decided to push the envelope and do the squats as RX'd.  Subbed Jumping Muscle-ups for Muscle-ups:

100 squats
2 Jumping muscle-ups
80 squats
4 Jumping muscle-ups
60 squats
6 Jumping muscle-ups
40 squats
8 Jumping muscle-ups
20 squats
10 Jumping muscle-ups


Thats the most squats I've ever done in a workout.  I have a feeling I'm going to be more then a little sore for the next two or three days after 300 of those beauties.  In the second round of squats I realized I was in for some misery.  Quads locked up sometime in round 2.  Squats:  1st Rnd 50-15-10-10-15 2nd Rnd 20-20-15-15-10 3rd Rnd 15-15-15-15 4th Rd 20-20 5th Rd 20.  All Jumping Muscle-ups were a breath or three pause at the bottom and go except for the last round which was broken 4-2-2-2.

Front Squats and Grace 12-4-08

Practiced Double Unders for my warmup.  Really haven't done these much at all.  I think I'll keep working on them in my warmup.  13 consecutive Double Unders - PR

Grace - 1st time as RX'd!

30 Power Clean and Push Jerk- 135lbs


Compared to 4:18 with 115lbs 3 weeks ago.  I'm pretty happy with this time.  Not too shabby for my first go at Grace as Rx'd.  Broke it up as:  10 - 5 - 6 - 4 - 5 though none of them were touch and go.  Dropped it from the top, got in under control a couple breaths and go.  I did Grace before the front squats because I knew the squats weren't going to be too tough and didn't want my time on Grace to suffer because of them.  Weighed myself at 179 today.

Front Squats

135 x 5
145 x 5
160 x 5 (PR)

Thursday, December 4, 2008

OHS/Pushup/Box Jump 12-3-08

Almost time to hit the slopes!!!

"You can either live your life like a lamb, or live your life like a lion. We have a choice in life". - Jean-Marc Boivin.. Extreme Skiier, Mountaineer, Paraglider, Parapenter (Photo of Boivin skiing the Matterhorn)

15 - 12 - 9

Overhead Squat 95lbs
Decline Pushup
36" Box Jump


I did the first round of OHS unbroken. 2nd Rd of OHS 6 and 6, 3rd Rd 6 and 3. When I thought up this workout, I planned on doing ring pushups. I did my first two in the first round and knew that I couldn't cut it for the whole workout. My shoulders were shot from the OHS. Also I think I'm still feeling the pushups from Cindy two days ago. So I quickly adjusted to Decline Pushups with my feet propped up two feet on my tractor tire. It was good to do some bigger box jumps again. Hadn't done them since I was at Brand X back in July. Need to keep working them into the programming.

Forgot to mention I got my Promaxima Squat stands in today. So now I have 2 squat stands (one is a squat rack), 2 Pendlay Bars, and 2 sets of bumpers...I'm ready to start having more races in the gym! Should be good fun to do WOD's side by side and try and beat the guy next to me.

I for one only want lions surrounding me in my gym. How have you been attacking your training? With a roar that shakes the very ground you walk, or with the pathetic bleating bahh of a little lamby? With teeth made for lazily munching some grass or with teeth ground sharp for tearing into flesh and crushing bone to dust? With the weakness of a helpless lamb, or with the strength of might that is a Lion?

Monday, December 1, 2008

Deadlift and Half Cindy 12-1-08


5 x 275
5 x 280
5 x 285

10 min break


20 x 210 (PR)

10 min break

Half Cindy-

As many rounds as possible in 10 min of:
5 Pullups
10 Pushups
15 Squats

9 rounds + 5 Pullups + 6 Pushups

My goal was to hit 10 rounds.  Just missed it.  All pullups and squats were unbroken.  The pushups were the only thing that slowed me down. First 3 rounds of pushups unbroken but by the end rounds I was doing sets of 3's and 2's.  Squats felts strong and quick.

Squat and Double Unders/Power Cleans 11-30-08


185 1 x 5
200 1 x 5
215 1 x 5
235 1 x5 (PR)

Then with no rest moved right into:

5 Rounds for time:

10 Double Unders
5 Power Cleans 135lbs


Very slow time because I suck at Double Unders.  I think I'm ready to do Grace as Rx'd.  The hardest part will be jerking the weight, not cleaning it.  I'm guessing I'd end up with a time just under 10 minutes.  I'll have to try it and see.  Was thinking of doing 50, 40, 30, 20, 10 Double Unders with 5 Power Cleans done after each set of DU's, but that would have taken waaay too long.  I didn't have much time to workout today at all.  Caught some late paper at work.  So I basically rolled out of bed into my lifting shoes and started squatting.  Almost didn't workout because of the time crunch, but I'm glad I forced it in there.  Another PR in my steady march upwards with squats.  Did I mention I suck at DU's?  Note to self:  Don't suck at DU's.  Practice them and get good.