Monday, November 30, 2015

11292015 and 11302015 WODs

Man I am really slacking on posts...sheesh. I forget to log in my Sunday Skwaat Day and todays mash.

11292015 Sunday Skwaat Day
Warm Up
Hip Circle
Ankle and Hip banded stretch

Empty Bar - Good Mornings and Twists x 10 for 2
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 5
275lbs x 3
*all beltless, just sleeves and oly shoes

315lb w belt for 3 x singles

Oly Snatch Drills
Burgener Warm Up x 2 w PVC
Skill Transfer Exercises x 2 w PVC + 1 w empty bar

High Hang Snatch
Empty bar x 3
65lbs x 3
75lbs x 3
95lbs x 3
115lbs x 3

11302015 Monday Monster Mash

It has been been a minute since we have done the CrossFit Linchpin Monster Mash!!

Here is what I have done...I had to scale of below is what I did personally not what anyone else did.  We all had to modify somewhat...

2 Rounds for Time
200m 70lb Dumbbell carry (2 x 35lbs)
5 x Wall Walks
- Rest 5 Min -
70 x Single Arm Rows (7 x 10 for rope climbs)
20 x Clean and Jerks at 155lbs
30 x Burpee over Bar
40 x Box Jump Overs
50 x Wall Balls @ 20lbs Ball
- Rest 5 Min -
Row for Calories
Power Snatch @ 95lbs
Knees to Chest - last 9 I did Toes 2 Bar

FINISHED - 71:17

Oh man this was tough..ugh.  Like really tough.  But it has been a while since we did an hour long workout.  This was tough but great.  Really happy I did it....

Thursday, November 26, 2015



Guilt Free Eating!!!


Team of 2 - Complete for Time
100 Cal Row
100 Kettle Bell Swings
100 Wall Balls
75 Burpee Box Jumps
50 Squat Cleans

My Personal Weights - 53lb KB, 20lb Med Ball and 95lb Barbell
The worst was Burpee box jumps...and I 100% bro repped the squat cleans. I basically power cleaned with a half squat. Pretty bad....and I may or may not have shaved a couple reps here and there. MAY.

DONE - 31:56

I am most proud of my 50 Cal row done in 2:20! YAY!

Have a wonderful THANKSGIVING ALL!!!

Special shout out to my awesome partner Jessica!  We were on a good mental connection...throughout the WOD!  We both did well and kept each other on point.  Great communication people!

Tuesday, November 24, 2015

11242015 WOD

Went in to WOD and do my usual...

Empty Bar x 10 Romanian Dead Lifts (2)
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
315lbs x 3 (3)

Empty Bar x 5 Twists and Good Mornings x 2
Empty Bar x 10 (2)
135lbs x 5 (3)
185lbs x 5 (2)
225lbs x 3 (2)

400m run
3 x 10 of Squat, Lunge and Jumping Jacks


Backsquat work to heavy and 3 x 7
Got to 205lbs then cranked out 2 x 7 at that weight.
*I cant get to a 1RM in "class" not enough time. I need to get into a mental state to do that and a 15 min block before a wod is no bueno for me.

50 x Clean and Jerks for time @ 135lbs
DONE - 8:58

Not bad...I wanted to get sub 8...but that was not happening.  I am happy sub 10...just barely made sub 9. SHEESH!

Tomorrow I get to rest!!!

Monday, November 23, 2015

11/22 and 11/23 WODs

I have not been keeping up at all in my I have to play catch up.  Like this Sunday's skwaat day...I didn't even log it...

Warm up
Roll, Hip Circle, Banded Stretch

Empty Bar x 10 of Good Mornings and Torso Twists

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 10
225lbs x 5 (2)

w Belt
275 x 3
315 x singles...completed 3.


Burgener Warm Up x 2 w PVC
Skill Transfer Exercises x 2 w PVC
BWU x 1 with empty bar
STE x 1 with empty bar

65lbs x 3 (2)
75lbs x 3 (2)
95lbs x 3 (2)

MONDAY WOD 11232015

Empty Bar x 10 of Good Mornings and Twists
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (2)

3 x 10 wall squats, sit ups and jumping jacks


Bench triples
Worked to 235 and chilled...ran out of time for max effort.


50 x Pull Ups
400m Run
21 x Thrusters
800m Run
21 x Thrusters
400m Run
50 x Pull Ups

TIME CAP - 25 Min

DONE - 26:57
GRRR!  I didn't make the time cap but I had to arms were on fire. Ugh..bad.

Thursday, November 19, 2015

11192015 WOD

Thursdays...are great aren't they?


Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs - 0 roped into doing the WOD early...

3 Rounds For Time
25 x Box Jumps @ 20"
25 x Lunges w Plate @ 35lbs
25 x Squat Jumps
25 Cal Row
25 x Kettle Bell Snatches @ 44lbs
@ L3

DONE - 25:05


Empty Bar x 10 (2)
85lbs x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 5

Did not get to hit my snatch I have to do them tomorrow....sigh.

Monday, November 16, 2015

11152015 and 11162015 WORKOUTS

I missed logging in yesterday's squat day,...


Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (2)
275lbs x 1 - 2 - 1

That's it...ugh.  Not feeling strong at all...

Came in early and this bench first..


*I just realized I squat and bench the same thing...crazy.
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (2)
275lbs  - FAIL -  I did not have a I did not feel right. So I lifted it off and racked it. No bueno.

SQUAT *trying to "Squat Everyday" so I hit it again.

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (2)
**did this no sleeves, no belt, no shoes.  So basically RAW.  Oh well...not my greatest squats but will see how it goes by squatting every time I am in the gym.

200m Row
10 x Squats, Lunges, Push Up
5 x Burpees


3 x Minute Weighted Planks @ 25lbs on back.

Karen Meets Grace
3 Rounds For Time
10 x Clean & Jerks @ 135lbs
50 x Wall Balls @ 20lbs
as RX!!!!

DONE - 16:55

Thursday, November 12, 2015

11122015 Thursday WOD

Started the day w Deadlifts...

Empty Bar x 10 (deadlift and RDLs)
135lbs x 5 (2)
225lbs x 5 (2)
275lbs x 2
315lbs x 2
365lbs x 2
375lbs x 2
405lbs x 2

Assault Bike 20 Cal x 2
Sled Push @ 115lbs
Tire Flips

We had stations....1 person was on the bike, 1 on sled, 1 on tire and 1 rest.  We did it 2x.  We were press for time.


4 Minutes Max Chest to Bar - I got 20 reps.  Not too bad!

That was it...

Monday, November 9, 2015

11092015 Monday AM Grind

Woke up quick at about nine, thought that I had to be at HPCF soon...(rap in Boyz N The Hood melody!) ahhaha...

Well ok I woke up around 730 to get to the box at 8.  I had to take the 9AM class today as I have an appointment at 2PM today.  Got to get it in right? Here is how it all went down...

3 x 10 Squats, Lunges and Sit Ups
1 min Planks (push up position and normal plank) Wall sits and bottom of squat.


5 x 5 Deadlifts
worked to 225lb....obviously did not push it. Worked with my friend so we kept it light and chill.


1000m Row
50 x Thrusters @ 45lbs
30 x Pull Ups

DONE - 12:45

This is one of those RARE WORKOUTS that I can actually do as Rx with no problems....will maybe not NO problem but with LESS problem.  I am satisfied with my score, not happy but satisfied. I could of been a tad faster on the row and even a 45lb bar thruster I was way slow.  The only thing was pull ups. I was able to maintain 10 reps every time I got on the bar.  So amazingly that was the "easiest" movement next to the row.  I am going to guess the next time shoot for a sub 12 minute time.  That would be is something to go for right?

Sunday, November 8, 2015

11082015 Sunday Skwaat Day!

I was there early...very early.  Got to take my time and really warmed up.  Rolled...Hip Circle...and just took my time.

Empty Bar x 10 = Twists and Good Mornings
Empty Bar x 10 (2)
135lbs x 10 (2)

295lbs - FAIL. I got cold...a potential member walked in and I talked to him for like 20 min and lost everything. I could not lift it. Just got ice cold.

Burgener Warm Up w PVC x 2
Skill Transfer Drills w PVC x 2
Burgener Warm Up w EB
Skill Transfer Drills w EB

High Hang Snatch - Empty Bar x 2
Launch Position Snatch - Empty Bar x 2
Floor Snatch - Empty Bar x 2

Good stuff...shoulders are WARM!

Ready to start the week!

Thursday, November 5, 2015

11052015 Thursday WOD

Did OK...not great...just OK

Burgener Warm Up
Skill Transfer Exercises
EACH - x 2 w PVC, then 2 x w Empty Bar 45lbs

High Hang Snatch
Empty Bar x 3 (2)
65lbs x 3 (2)
75lbs x 1 (2)

Hang Snatch
Empty Bar x 3 (2)
65lbs x 3 (2)
75lbs x 1

Warm Up
400m Run
3 x 10 of Squats, Lunges and Jumping Jacks


Back Squat
5-4-3-2 *I didnt finish my last one...ran out of time
Got to 275lbs for a double.

AMRAP 12 min
27 x Goblet Squat
21 x V Ups
15 x Kettle Bell Swings
9 x Cal Row
L3 - 53lb Kettlebell

DONE -  2 Rounds + 53 Reps

Tuesday, November 3, 2015

11032015 Tuesday WOD

Miserable....just miserable.

Started off STRONG...very strong!  At least for me!

Empty Bar x RDLs x 10 (2)
135lbs x 5 (2)
225lbs x 5 (2)
275lbs x 5 (2)
315lbs x 2
365lbs x 1
405lbs x 3 then x 1

*I wanted to video and Instagram my triple but I did not capture it mad!  I only posted the single. UGH! It would of been great for Instagram if I could of showed the 3 reps!!  Oh well...

1 min - 200m Row
2 min - 10 x squats, jumping jacks, lunges
3 min - 30 sec plank hold
3 times - 9 min total

Strict Press
for my double I pressed and easy 165lbs. Easy peasy,


Wall Balls @ 20lbs

17 min time cap
DID NOT FINISH....I only got to 16 reps of my 20 wall balls.  Bleh...NO BUENO.

That is it...good night.

Monday, November 2, 2015

11022015 Monday WOD

I felt good tonight...a WOD that played to my strengths.  Or as close as possible.

3 x
30 x Singles
10 x Wall Squats
10 x Jumping Jacks


Tabata Dubs = 21 reps

"Grace Meets Cindy"

10 x Clean and Jerks @ 135lbs
3 rnds of - 5 x Pull Ups, 10 x Push Ups, 15 x squats

DONE - 17:21

Not horrible. I wanted to be under 20 min so that was done.  I would of loved to be at 15 minutes.  But I needed rest in between my 10 clean and jerks.  I was able to complete the 5 pull ups and 10 push ups unbroken all 3 rounds.  So that helped. I did my C+J in singles.

Old Dog New Tricks - CF-L1 and CFWL

It has been a weird 2 months.  Since the end of August I have been unemployed.  My last contract ended and I have been on the hunt since.  Few seeds here and there are beginning to sprout here and there and in a strange way I am not stressing too much.  I feel there is something coming my way...something better.  At the same time I have been in a weird "mid life crisis" "self discovery" phase...where I am very interested in learning new things...following some passions and simply expanding my mind and knowledge on things I like...


Anyone that has known me or read this blog for the last 3 years maybe?  Knows I have been doing Crossfit. I dont drink all the kool aid but I admit I do sip it often.  I know some of the Crossfit stuff is stupid and yes even dangerous, but for me personally the benefits of CROSSFIT far outweigh the dangers and other negatives about it.

About 4-5 months ago, I was sitting alone at my computer at work. It was in the morning and I was the first person there.  Office was quiet and I was staring into my computer just bored, sad and feeling very low. There was zero inspiration. I just wanted to go home...just get up and leave.  I have to say I have never felt that way in a long time...but I pretty much at the end of the proverbial rope.  I was tired..burned out. Unhappy.  I thought where would I want to be right now this instant.  Easy...MY BOX.  I wished I was at my gym with the fellas having a massive bro session, lifting and working out some stupid workout we concocted and pushing each other.  That was what I wanted.  I started poking around  and then I thought...hmm....what is this?


"Maybe I can take my Level 1?"

I thought to myself this would be for one else. I wanted this credential and knowledge for me.  I didn't even tell the owner of my box until I passed already.  I kept this secret to myself....

Then on August 30, I passed my LEVEL 1.  I was now and OFFICIAL Crossfit Level 1 trainer.

But I was not done...I started looking around to see what else I was interested in...easy...


Then on October 25, I became a Crossfit Weightlifting Trainer

TWO certifications within 3 months.....I was proud of myself. But most of all I learned A LOT. I learned so much...I dont even know if I can remember everything. I reread my notes often. I have everything in a note book and read and reread every so often.

The owner at my box has even let me lead a couple classes a week. For the month of October I have been running some classes and it is so much fun. I enjoy it so much and it has helped me gain so much confidence and public speaking and vital leadership skills I plan on taking with me to my next job interview and life overall.

It is weird, whenever you hear any fitness or CrossFit stories it is usually a bunch of weight loss and physical transformation...but for me all the workouts and Crossfit community has given me are not even physical.  Sure I have lost and maintained my weight, I know for sure I am stronger, faster and better overall...but these last 2 years at my box I have made some great friends, had some awesome experiences and learn something new each day.

My next goal is to take the Crossfit Powerlifting certification...and just maybe if I find one near me...the 1 day Crossfit Rowing cert. I really enjoy rowing and would love to learn more about it and help others row better and not hate it so much.

We shall see what next year has to offer.  I know I enjoy learning and want to keep learning.

Halloween WOD and Sunday Skwaat Day


Playing a bit of catch up....on Friday 10/30 at our box we had a fun partner WOD and then a little party with pizza and beers. The workout was a quick little burner.

10 min AMRAP
Squat Cleans @ 75lbs - Rx was 95lbs
Burpee Box Jumps
3,6,9,12,15,18,21 and so on....

From Halloween 2015 Halloween

One partner works while the other rests. Each partner has to complete their reps before their partner can  do theirs. We almost finished our set of 12. I was on my 10th burpee when time ran out on our 12th set. Sucks...I would of loved for us to get to and finish the 12th reps.  Sooo close!

Great time!

I wanted to switch it up this weekend so I decided to do box squats. I favor these for some reason. I dont mind standing up from a seated position with weight on my back.

Roll, Stretch, Hip Circle *I forgot to stretch my ankles...which is dumb. I should of done my ankles and hips.

Empty Bar = Torso Twists + Good Mornings (2)
Empty Bar back squats x 10 (2)
135lbs Back Squats x 10 (2)

185lbs x 5
195lbs x 5
225lbs x 3
255lbs x 3
275lbs x 3 - last set for 2.

Ready to start a new week!  Let's go!!!