Wednesday 6-29

This workout was harder than I thought... The KBs really caught up to me. I was super gassed, so then the DL were hard to keep good form. The Pushups were definitely the rest station!

CrossFit brothers - por vida!

---
WOD: 4x
20 KBS #70
15 DL @55% of 1 RM - #190
10 True Pushups

for time:
8:48

---

10 Muscle ups for time - 43 seconds
--
Thursday 6-30-11
Press at #95
6, 6, 5, 5
---
WOD
Tabata with #20 vest
Wall balls - 48? I messed these up on counting and maybe on rounds too...
Sit ups - 68
Box Jumps 20'' - 65
Pull ups - 64
Lunges - 84

Great week of WODs, cant wait for the weekend!

Tuesday 6/28

Today was Ally's first E-WOD! She did awesome, keeping me on my toes the whole time.

So proud of the newest member to the e-wod club!!

---

a) 4x 10 Deadhang pull ups - switch grip each time

corey - deadhang

allison - blue band/ blue & red band

---
1) 4x
200m row

3 wall climbs

6 wall balls

9 OHS 95/65

200m run

-

Corey - #105 OHS - 14:49
Allison - #50 OHS - 16:42

-

B) allison: max C to B pullups in 120 sec. - 30

 50 ring dips

Monday 6/27/11

"Badger"
3x
30 Squat cleans #95
30 Pull ups
800m run

25:41
---
DL 5/3/1 week 2
70, 80, 90%
225x3
260 x 3
290 x 12

Friday 5/6

Finally Friday! I got a direct order from Frogger to beat @scottmrodriguez. This WOD is definitely in my favor... so I knew I had a chance.

 

1) With at #50 vest and #20 med ball run 400m. Then repeat w/ no weight.
This was easy for about 200m, then the last 200m was surprisingly hard!

WOD

30 Knees to Elbow

40 squat cleans #80

50 pull ups

60 abmat situps

70 burpees

Corey 13:29

Scott 14:46

Got him!

Thursday 5/5

I made up a fun wod for @MICrossFit, but I thought I should test it out first, of course! So me and Scott threw down:

(Taylor back @crossfit817 workin on his OHS... and man he needs it!!!)

"Cinco De Mayo"
5 DL
5 Hang Cleans
5 press/jerks
5 pull ups
5 wall climbs
5 burpees

5 rounds

Corey: 12:23
Scott: 11:40
Cesa: 19:10

Wednesday 5/4

Froggers B-day WOD

(Cesa and Coach Rob back at CrossFit817.. feelin nostalgic!)

-
A) 4 tire flips 77 DU 5 x
9:50

That really got the shoulders burning!
--
1) 34 Squat Cleand & Jekrs #135
.... this is pretty much "Grace" with 4+ reps. and adding in a squat. Its been a while since I did Grace, so I was up for the challenge.

Time: 7:26

Happy Birthday Frogger!

Tuesday 5/3

1) Split Jerks - Behind neck

warm up #95 x 5
125 x 5

145 x 5

165 x 7

A) WOD

1 snatch 3 OHS #115

9 Box jumps 28"
12 push ups (shoulder touch)

5x - 6:18

2) Plank 2:10, Right side 1:10, Left side 1:10

--------------

WOD - Make up Mondays WOD

5 rounds

1 min at each station:

#135 power cleans

#20 WB

#35 KB walking lunges

rest

Rest Day

Rest day, no WOD. Cant wait to get back to normal E-wods from @crossfit817 tomorrow! #crossfit817,

Friday 4/28

crossfit 11.6 wod

3Thrusters
3 chest to bar pull ups
6/6
9/9

etc etc...

Score 102 reps

Playing catch up 2/28 - 3/4

As of today, I will keep this blog updated. Here is my first week back in Seattle working out at StoneWay CrosFit and coaching and running Mercer Island CrossFit.

Monday - CFT (crossfit total + clean)
Squat, press, DL, Clean
Old: 265, 355, 125, 195
New: 255, 355, 125, 190

-break- wod #2--
Nasty Girls:
3x
50 air squats
7 muscle ups
10 cleans #135

PR by 1 mins - 7:56
--------------------------
Tuesday - 17'' of fresh powder = 5 hours of snowboarding!
---------------

Wednesday:
Fran 3:30 PR (old time 4:09)
-break - WOD #2

OPT Flight Simulator - Unbroken Double Unders
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
*must stop in between sets, can not single skip in between

after failing 3x on any given round, complete the number required for that round and move on.
Ex: round of 30 - 23, 19, 21 - then just complete 30 and move to 35.
I estimate I did close to 500 double unders
Time 16:40 - calves cramped like crazy!!
----------------------
Thursday - 3/3
1 Rep Max OHS
95 x 5
135 x 5
155 x 3
165 x 1
175 x 1
185 x f, f.

-break WOD #2

5 rounds of:

150m Farmers Walk
20 Push-ups
7 Single arm KB Push Press, Right
7 Single arm KB Push Press, Left
#44 KB
Time: 14:01
--------------------------
Friday 3/4
Coaches WOD
5 rounds
800m run
30 kb Swings #70
7 HSPU
 
Time 30:58
-------
TOTALLY and completely sore from calves to neck... and every where between!

Need to make up 3 x 800m run and "dirty 30"
 
Great week, cant wait to do it again next week....

Monday 7th - Saturday 12th

Monday 2/7
Max height BJ
42.5''

WOD
With #20 vest do:
1, 2... 10...2, 1
6 pushups every minute

Burpees
Wall balls #20

21:50

----
Tuesday 2/8

Thrusters
5,3,3,3,1
95, 115, 145, 155, 165

---
Wednesday 2/9

Deadlift
5,3,3,3+
275, 315, 315, 315 x 3

WOD
50 air squats then "Diane"
21-15-9
#225 DL
HSPU

9:44 - last 9 HSPU were with 1 ab mat

shoot throughs in 60 sec 3x
13, 12,14

---
Thursday

9 OHS #105
12 K to E
6 Ring pushups
7:54
(scott 6:47)

---
Friday

Power Snatch
95 x 5, 115 x 5, 125 x 5, 135 x 1

Death By Power snatch #85
13 + 12 of 14

---
Saturday 2/12

"Wittman"
7 rounds
15 KBs #53
15 cleans #95
15 BJ's 24''

16:39

Monday 31st - Tues 1st

Monday
Seated press
sitting on floor, legs straight out not anchored
85 x 5, 95 x 5, 100 x 3, 105 x 2, 100 x3

WOD
Ground to Overhead - move 5000 lbs
5 burpees every minute
pick your own weight

#135 x 38 reps

7:01
---
Tuesday
10 rounds: hands can not leave the bar
10 Deadlift #185
15 pushups
11:21

Hand stand hold
55 sec, 60 sec, 48 seconds

---

Thursday 27th & Friday 28th

Thursday 1/27

REST DAY

---
Friday 1/28
DU 60 sec 3x -  40, 45, 58

Front squats
start at 60% of Back squat
155 x 5, 175 x 5, 195 x 5

WOD
5x
3 muscle ups
6 thrusters #115
9 GHD sit ups

7:14
-
5 wall climbs
--
Extra work:

Run 1 mile
50 pull ups
run 1 mile

Time 15:51

Wed 1/26

DONT TOUCH THE CLOCK!

Ok, lets just call this a general Public Service Announcement.

Scott and I have been trying to do the main site WODs together. I had to make up 2 wods yesterday, so I didnt do the 800m run 3x. Then today, I was in the middle of the M/U, squat WOD and someone reset the clock! That is the first time that has happened where I get part way thought a workout and have to stop.
I looked up and yelled "Are you serious!?!" I was pretty pissed, well, more just shocked and annoyed. I know it wasn't on purpose, Rob didnt even realize I was using it. So after I got past the shock factor I wasn't mad or anything... but still, it SUCKS.

So, I still havent been able to really go head to head w/ Scott on these main site WODs! Ugh.

WOD #1

main site

 3 rounds

12 Muscle ups

75 squats

I got:

1 full round and 12 M/U and 20 squats

 Time - 5:30 ish

The 1st rounds of M/U were fast and went great, the second were much slower... I usually dont have much trouble w/ M/U but, I dont have to do 12 in a row.

Scott got 9:03, I dont think I would have been able to get that... prob closer to 10:30.

---

"E-WOD"

Pre- WOD

max pull ups in 60 seconds - 3x

24, 29, 20

The 24 muscle ups really effected that...

WOD #2

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

 KB swing #70

Knees to elbows

push press #95

10:11

The KB got heavy, but the K to E went really good.. and the PP was hard but just about right. Over all, good WOD.

Great day, but I am MORE than ready for a rest day tomorrow!!

Oh and awesome Paleo dinner, home made Red Curry (chicken)

Tuesday 1/25

After my WOD this morning I knew I had to get back to Paleo! I felt smashed for about 2 hours after my AM workout... not good. This crappy feeling was the motivation I needed to start eating clean again! As soon as I left the gym I went and stocked up on a bunch of Paleo food!

AM Workout

Max Double Unders in 60 seconds 3x

49,46,40

so, started off on a bad note.. this was LAME. I actually threw my jump rope....

WOD

Run 200m

30 "Curtis P's" #115

Time - 11:03

1 "Curtis P" =

Squat clean, Left lunge, right lunge, push press
(not walking lunges, step out then back)

*penalty for a clean then squat and for using a Jerk not Push Press

-no penalties assessed-

---

100 ab mat sit ups

2:36

--------------

man, I was a mess after the workout. I started to feel nauseous and then when it was over I collapsed into the big tire. I didn't feel better for about 2 hours. PALEO here I come!

Grocery Store was great, got some fresh fish, lots of vegies, some frozen which are easy to microwave. some fresh which I can grill...

Never seen this before, Kroger has about 5 colors of cauliflower... I got white.

----------------------------

PM - workout

Floor press (like bench, only on the floor)

8 sets 3 reps

#165

WOD

"NANCY"

5 rounds

400m run

15 OHS #95

13:56 PR!

---

Pistols

1 set of 10

-

Went home and made almond crusted Mahi-Mahi with cauliflower mashed potatoes and microwaved vegies. Awesome meal, Im stuffed and it was 100% paleo. I feel  better already.... I really cant wait to see the results of looking better, but more importantly I cant wait to FEEL the results!

Monday 1/25

Hello nutrution wake up call... 
I have been eating pretty good meals, every now and then, but lots of sweets and sugar before and after lunch and dinner. Well, it finally caught up to me becuase I have been wrecked after the WODs. seriously, trashed.

WOD

10 DL #275

50 DU

this should be about a 5 mins WOD, but it took me 8:45 and left me hurting ALL DAY. I thought maybe it was b/c I havent done enough heavy DL reciently, or something. Or maybe because I was just struggling with the DU, but I think diet has the biggest role. 

Saturday 1/22

I got to the gym in time to do a Team WOD w/ 3 other guys... it was fun, but not a huge challenge. So then I took on what looked to be a MONSTER of a WOD. The 2 people that had done it had times over 50 mins. I wasnt really sure how bad it would be... but it is rare to see times near an hour for a WOD.

(two teams from CL, taking 2nd and 3rd place)

Ok, so here it is:

With a #40 vest, complete 4 rounds of

10 tire flip jump thru

20 pushups

30 sit ups

40 squats

50 sledge hammer hits

after you flip the tire, jump into it, then jump out of it = 1 rep

no landing on the side of the tire, jump must be two feet

sledge hammer hits must be inside the 3'' circle - or no REP! and the sledge must pass over head.

I have never had 40 pounds in the vest before... it was heavy. The tire flip wasnt bad but jumping, that was! and getting in wasnt bad but jumping out was really hard b/c you had to go straight up to get out of it, plus then forward 18 to 22'' to get over it.

I no rep'd my self a bunch on the sledge strikes, they were hard to be consistent, especially with your off hand. and you had to go kind of slow to maintain accuracy.

Over all, great WOD, really challenging but definitely do-able.

time: 32:53

I think I added about 6 pounds of sweat to the weight vest!

Friday 1/21

Trying to workout at the station sucks, plain and simple. there are guys doing bench, or curls, or just sitting on the leg extension machine watching me do the WOD. They ask questions in the middle of my workout or get in the way after I finish something as if we are taking turns... no clue that ever second counts.

I started this WOD but we got toned out 10 mins into it.. and when we came back I didnt feel like finishing it... but it was a good one, my legs were burning after only 10 mins and I had 15 more to go!

"EVIL CINDY"

5 chest to bar

10 ring pushups

15 Gobblet squats #55

amrap 25

about 8 rounds in about 10 mins...

Thursday 1/20

Great WOD today
wow, underestimaned this one! Legs got be be like jello shoulders burned from the presses and breathing was impossible!

back in the day... but we'll be goin head to head again in NO time!!!

--

Squats

start at 75%

warm up

200 x 5

220x 5

230 x 3

and tiny bit of help on 2 more

---

**edit

WOD

1-2-3...9-10**-9-8...3-2-1

Jerks 70% of 1 rm press (#90)

Front squats

16:47
**realized I did two sets of 10, dang! that was not RX, no wonder my time was slower than expected....

Friday 1/14

Press

start at 75% of 1 RM

warm up #45, 65

90 x 5, 100 x 5, 105 x 5

WOD

7 front squats (65% back squat max)

7 lat. burpees

7 Chest to bar pull ups

5 rounds

FS - #170, lat burpees 18'' apart 12'' high

Time - 9:24

---

skill

20 wall walks

man, those will rock the shoulders!

Thursday 1/13

Overhead squats squats

95 warm up

125 x 5

135 x 5

145 x 5

155 x 4

WOD

"ball and chain"

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

KB swing #53

partner pull w/ green band

time - 8:45

Little did I know that the KB swing was just a recovery for the next pull. By the last 5 rounds, I was thinking about puking. The pull was draining and the swings didnt take long enough.

---

skill

inverted burpees

20

---

Make up WOD

2 rounds

10 tire flips

50 sledge hits

200m run with #80 sand bag

time 7:14

Tuesday 1/11

Max tire flips in 3 mins - 44

---

WOD

21-15-9

KB swings #70

box jumps 28''

3:29

---

"Cash out"

3x

max push ups #45 then as many w/ no weight

20/10

12/7

12/6



Monday 1/10



Back squats

5,5,5+

135 warm up

185 x 5

205 x 5

215 x 14

---

WOD

AMRAP 3 mins 

1 min rest

5x

1 clean + 3 jerks @ 80% of clean 1rm #150

6 push ups

9 air squats

3+9, 2+8, 2, (thenscaled to #135) 3+3, 3

---

"cash out"

2x

1/2 tabata Box jumps

50 double unders

Saturday Team WOD 1/8

Team of 4

row 2000m

#95 OH walk 400m

40 burpees

200 KB swings

100 burpees

each person rows 500m, the other 3 hold the squat. each person walks as far as possible w/ #95 over head. each time the bar comes down everyone does 5 burpees. 50 KB each, then 100 total burpees

Friday 1/7

continuing w/ "E-programing"

Strength:

Deadlift

1-1-1-1-1

warmup #135, 225

265, 315, 335, 345, 345

WOD

with a 12 min max time row 2000m then do as many dead lifts @65% as possible in the remaining time.

then subtract 5 seconds for every DL to find the WOD score/time

Row 2K

Max deadlifts #230

Row 7:32

DL 42 reps

TIME: 4:02

Wed 1/5

New PR on Double Unders - 88 unbroken!

( Back in the day, Scott and me after "Linda")

E-Program

Day 2:

A) Push press

#80 x 5, #115 x 5, #125 x 8

WOD

5 muscle ups

15 Wall balls

200m sand bag run #80

3 rounds

Time: 7:36

This E-programing is hard stuff. Harder than I expected and is leaving me feeling totally gassed and sucking air each WOD. Its great to get some new workouts and a new format. I am definitely feeling sore and worn out but also stronger and faster each day.

Tuesday 1/4

First day of "E-programing", which is an "elite" program that CrossFit 817 is hosting. Its programmed by Karen, aka Frogger, who is an x-footaball player with the Dallas Diamons.

Day 1:

1) 4 x 40yd sprint w/ sled for max weight.
#50, 9 sec
 #90, 11 sec
#110, 15 seconds 
#135, 28 seconds

WOD

run 400m

10 HSPU

400m run

20 pull ups

400m run

30 wall ball #20

400m run

40 burpees

Time: 14:49

2) max hand stand walk/ hold.



Monday 1/3

first WOD at the fire station... it was interesting doing a workout w/ 2 guys walking on a treadmill, one guy doing bench press and another leg press. They kept talking about how hard the workout looked and were worried b/c I had a strange water like substance dripping off my head!

(Meeting Chris Spealler, personal hero, at the coaches prep class)

WOD

"Nate"

#115 push press

Subbed burpees for Box jumps

Subbed DB swing for KB

7 rounds

it was definitely hard workout, and even harder trying to not look like a psycho going all out in front of the guys on my first shift!

Thursday 12/29

WOD:  "Diane"

45 HSPU was gonna be hard... and it was. The deadlift went great, all rounds were unbroken. But the handstand push ups were a different story. The first round I got 3 sets of 5 then a couple at a time till 21.

Second round was sets of two, then lots of one at a time. Then, for some reason the last round of 9 wasn't too bad. But my traps were rocked!

WOD:

"Diane"

21-15-9

Deadlift #225

Handstand Push-ups

7:28 RX

wednesday 12/28

Death By Kettlebell swings

So, the RX for this was #54, which I thought might go on for a while... so I scaled up the weight to #70. By the 15 and 16th round my shoulders and grip were going fast. Managed to get through the 18th round, but that was it. I dont think I could have gripped the KB one more time!

As an interesting twist, thanks to Karen, aka, "frogger", the CF football coach, I finished off the wod with a 30 second rest then max KB swings at #54. I got 30, but this time it was my lungs that were gone!

Death By KBS

#70

Finished 18 rounds

+30 at #54