Wednesday, December 24, 2014

DL 5! PR of 310 1 RM

20 min AMRAP

50 WB 20lb
50 DU
40 BJ 24"
40 TTB
30 c2b
30 burpees
20 PC 95lb
20 Jerks 95lb
10 PS 95lb
10 HSPU

267 reps out of 300 per round

I coulda done a lot better.


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Tuesday, December 23, 2014

Push Jerk 5!

PR 215

11.4

10 min amrap

60 bar facing burpees
30 ohs 120
10 mu

3 MU on the bar


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Friday, December 19, 2014

5! FS to 1 rm of 255. Failed at 275

"Jackie"

1000m row
50 thrusters 45lb bar
30 pull ups

7:53 PR

Didn't set the bar down during thrusters


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Thursday, December 18, 2014

5! Thruster pyramid

P. R. 215 lb 1rm thruster

100 push-ups
50 PC 135lb
50 BJ 24"

16:15

Push ups took 5:23


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Thursday, December 11, 2014

Monday, December 08, 2014

J. T.

21-15-9

HSPU
Ring dips
Push ups

Strict HSPU and ring dips. Kipping push ups
13:45

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Thursday, December 04, 2014

8!

Thrusters 95
TTB
Box jump 30"

8:19

7! Progressive thrusters to warm up


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Monday, November 03, 2014

Friday, October 17, 2014

50-40-30-20-10

Wall balls 20/14
Sit ups

15:35

Ouch.


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Wednesday, October 15, 2014

3-3-3 FS
185-205-225(f)

7 RFT

100m run
12 TTB
9 overhead walking lunges 95lb

15:30


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Monday, October 13, 2014

Wendler lifts week 2

5x3 back squat

245. That was my 1 RM a few weeks ago

3 RFT

75 DUs
21 thrusters 45lb bar
12 strict pull ups

I haven't been keepin this up to date lately. Gotta keep on it esp to measure progress.


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Wednesday, October 01, 2014

CrossFit:
"FRANTASTIC"
3x
21-15-9
Thrusters (95/65)
Pull-Ups
*Every 7 min start a new FRAN


5:18, 7:18, 7:48

Add reps incompleted to end of 7 min

Fuck Fran. New goal


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Friday, September 26, 2014

Elizabeth

21-15-9
Squat Clean 135
Ring dips

10:04


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Wednesday, September 24, 2014

"DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

18:22

Rx'd. I ran too far on the first 400m. This is a PR but coulda been faster. 

Friday, September 12, 2014

21-15-9
Thrusters (95/65)
Burpees

6:29

Last time was bar facing burpees. But still faster than then. 

Wednesday, September 03, 2014

Diane

8:48

Rxd weight

HSPU all strict and to the floor.


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Monday, August 25, 2014


60-30-15
KBS (55/35)
Pull-Ups
Push-Ups

18:23 Rxd

First 46 KBs unbroken. Crushed it with good form

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Friday, August 22, 2014

10 EMOM
2 Strict HSPU
*Use whatever modification to make it difficult
-Then-
5 Rounds
1min Cal Row
1min Rest
1min DU
1min Rest

I used paralletes. Head below the pipe.

322. I'm getting a new rope. Mine sucks. I should have crushed it.


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Tuesday, August 19, 2014

10-1 Hang Power Clean (185/105)
1-10 STOH (185/105)

Used 165. Everyone else used 135

24:35

Tuesday, August 12, 2014

Tuesday, August 05, 2014

Friday, August 01, 2014

"AUGUST PAIN STORM"
3 Rounds
15 Bear Complexes (95/65)
30 Pull-Ups
60 Push-Ups
400m Run

39:59 Rx'd

Brutal. 

Thursday, July 31, 2014

5x5 Push Press
*THEN*
Sit-Ups
50-40-30-20-10
Burpees
25-20-15-10-5

135

9:53 rxd

Monday, July 28, 2014

5x5 OHS
*THEN*
20 Thrusters
20 Hang Power Cleans
20 Push Press
20 OHS
20 Front Squats
*EMOM 5 Burpees
*Prescribed weight is (95/65) for all movements

OHS was not 5 x 5
45-95-115-135-155

I had to warm up my knees which are giving me fits.

8:57 Rx'd on the WOD. 

Thursday, July 24, 2014

5x5 Shoulder Press
*THEN*
12 min AMRAP
15 STOH (95/65)
1 Rope Climb or 5 Strict Pull-Ups

145

8 rounds

Monday, July 21, 2014

5x5 F.S.
*THEN*
10-8-6-4-2
F.S. (185/125)
CTB Pull-Ups

205 with some knee pain.

6:23 Rxd WOD

Evening

Press 5 x 5 @135

30 MU kipping with false grip

7:52

Hands were slippery


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Friday, July 18, 2014

7x3 OHS
*THEN*
"GHOST"
6 Rounds
1 min Cal Row
1 min Burpees
1 min DU
1 min Rest

Left knee may be fucked. OHS was light.

474 reps. 

Tuesday, July 15, 2014


7x3 Weighted Pull-Ups
*THEN*
3 Rounds
75 Air Squats
50 Sit-Ups
25 TTB



70 lb pulls

23:00 Rxd. My TTB weakness needs to be addressed.


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Wednesday, July 09, 2014

Thursday, July 03, 2014

50 Dumbell Power Snatches Right Arm 45/25
40 Box Jump 24/20
30 TTB
20 Dumbbell Push Press Right Arm 45/25
20 Dumbbell Push Press Left Arm 45/25
30 TTB
40 Box Jump
50 Dumbell Power Snatches Left Arm

19:33 Rxd.


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Wednesday, July 02, 2014


CrossFit:
12 min to find 1RM Strict Press
*THEN*
"Cindy"
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats


175 strict press

21 rds of Cindy

Pr on Cindy. I didn't rest. Just kept going.

I wonder if my back is finally healed? Lots of PRs.


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Tuesday, July 01, 2014


Back Squat- 10x2
*THEN*
21-15-9
Thrusters (95/65)
Bar Facing Burpees

205 BS. Need to focus on form and do this at night. No Heavy shit. 7:08 for the WOD Rx'd and unbroken thrusters.

Monday, June 30, 2014

3 rounds of: 15 Overhead Squats (135, 95) 30 Abmat Sit-ups 45 Kettlebell Swings (55, 35) 17:22 Rx'd. Kinda pissed at myself for doing some shitty OHS that I had to no-rep myself on and redo.

Wednesday, June 25, 2014


My fear of "Fran"

4:41 Rxd. Pr. I'm sort of pissed off cause after the 10th pull up of the 15 reps I let go of the bar.

But I wasn't out of breathe bad. And I don't have much of a cough. And I feel like a beast.

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Monday, June 09, 2014

8x2 F.S.
-THEN-
3 Rounds
10 F.S. (185/135)
20 CTB
50 DU

195 FS

13:16 WOD scaled wt to 135


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Monday, June 02, 2014


100 STOH (135/95)
*every time bar is dropped 10 Burpees

26:53 Rxd

15-12-8-10-10-10-10-10-10-5



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Thursday, May 29, 2014

15-12-9-6-3
Thrusters 95/65
Box Jump 24/20
Toes to Bar

9:58

Toes to rings


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Wednesday, May 28, 2014

Friday, May 23, 2014

50 cal row
50 box jump overs
50 DL 180
50 wall ball
50 ring dips
50 wall ball
50 DL 180
50 box jump overs
50 cal row

32 min cap

327 reps til timeout


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Monday, May 12, 2014

5 RFT 135l
5 DL
5 HPC
5 pp
5 FS

7:26


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Friday, May 09, 2014

Michael

3 RFT

800m rum
50 back ext
50 sit ups

23:18


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Thursday, May 08, 2014

21-15-9

HSPU on 45lb plates with an abmat

And

Pull ups

7:31


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Tuesday, May 06, 2014

Monday, May 05, 2014

Fgb style

T2B
KBs 53lb
Burpees
Wall ball
Sit ups

236

1 rm thruster

205


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Friday, May 02, 2014

100 pull ups
100 box jumps

10:55 kipping




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Thursday, May 01, 2014

Elizabeth

21-15-9

Power clean 135
Ring dips

9:03

Ring dips were strict


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Wednesday, April 30, 2014

3 RFT

5 burpees
10 thruster 95
5 burpees
12 alt kb snatch 55 lb

9:33 with a bubbling gut

100 KBs for time 55 lb

6:31ish




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Monday, April 28, 2014

100 ft lunge
50 push up
25 KTE
5 rope climbs
50 box jumps 24"
25 l-pulls
50 sit ups

17:51


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Friday, April 25, 2014

5 RFT
3 MU
5 power snatch
400m run

14:15

1 rm power snatch
165 and ugly


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Thursday, April 24, 2014

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145



Enlarge image

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


24:23 Rxd.

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Wednesday, April 23, 2014

1 rm ohs

185

5 RFT

7 MU's
400m run

19:01


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Sunday, April 13, 2014

Last WOD before okc

3 RFT

20 two pood KBs
30 toes to rings
Run 400 m

18:26

-El Diablo


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Friday, April 11, 2014

Justin

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups


Used 135 cause of no rack. Subbed HSPU for bench
Kipped ring pull ups.

23:27

RIP


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Wednesday, April 09, 2014

30 du
30 TTB
30 Pushups
400m run
20 du
20 TTB
20 Pushups
Run 400m
10 du
10 TTB
10 Pushups
400m run

14:10


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Tuesday, April 08, 2014

Chelsea with a 20lb vest

30 min

Amrap

5 pull ups
10 push ups
15 squats

14 rds plus one pull up

My back wouldn't let me squat for the first 5-6 rds but finally loosened up. It's been spasming a lot lately and I really haven't worked out either so it appears I need to exercise it more or lapse back into Coast Guard days where I had to see a Physical therapist all the time.


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Thursday, April 03, 2014

DL for rehab

135 pyramid up and down to 10

21-18-15-12-9-6-3

95 lb thruster
Burpees

24:53

Way off from any competitor but I maintained strict form and no repped anything questionable.


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Monday, March 31, 2014

5! Increases by 5 lbs

DL 225-230-235-240-245
Press 135-140-145-150-155

DL needs to go to 10 lb progression starting at 225. Press is no excuse. Tried for 165 to no avail. Probably cause I was tired but I'm weaker.

WOD
20 min AMRAP
200m Run
7 Power Cleans (135/95)
7 CTB Pull-Ups

7 rds even. Pull ups on rings and shoulders had to touch the rings each rep.


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Thursday, March 27, 2014

5!

225-230-235-240-245 then

1-1-1

275-295-300

3min burpees
1 min rest
3 min DUs
1 min rest
3 min KBs at 72lb

50 burpees
75 DUs
38 KBs



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Tuesday, March 25, 2014

Friday, March 21, 2014



Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

18 cleans Rxd


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Tuesday, March 18, 2014

Warm up :

Grace

9:02

Daniel

For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

23:50

Ring pull ups


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Monday, March 17, 2014

Strength: 3x10 Front Squat
-THEN-
12 min AMRAP
8 TTB
12 Burpees
16 KBS (55/35)



155 on FS. Coulda done more but my back said no.

5 rds plus 2 Rxd.

Forearms smoked.


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Wednesday, March 12, 2014

DL 7!

185-195-205-215-225-235-265

Then 275 for one rep. Failed first try made it the second. Good improvement

Later:
4 rounds with a 20 minute cutoff of:
3 Rounds of the Press Series and 1 400m run = 1 Round
3 Shoulder Press 135/95
5 Push Press
7 Split Jerks
400m Run

16:28 Rxd




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Tuesday, March 11, 2014

5 Kb/db squat cleans 55/35
5 kb/db thrusters
5 kb/db push press
10 walking lunges in the front rack position

4 rds 7 lunges Rxd. There's a lot of discouragement from goin Rxd. Good thing I ignore it.


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Thursday, March 06, 2014


500m row
Rest 90 sec
500m row

Sp 7 x 2

1:34
1:49

135

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Wednesday, March 05, 2014

150 HPC for time

7 push ups every time the bar is let go

15:01

Forearm smoker.


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Tuesday, March 04, 2014

Increasing DL's to start. Then:

12 min AMRAP
10 DL (225/155)
10 KBS (70/55)
10 Burpees

3 rds plus one DL

Took my time on the DL but they worked out


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Friday, February 28, 2014

10 min amrap

30 DUs
15 snatches 75 lb

211 reps

Painful on my back


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Thursday, February 27, 2014


2000m row

7 minute AMRAP
5 power Cleans 135/95
10 ring push-ups

Row: 7:21

WOD: 5 plus 2





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Tuesday, February 25, 2014


2 rounds
20 Kbs Russian
20 Kbs American
20 1arm Kbs
20 1 Arm rotating Kbs
20 Kb clean
20 Kb Snatches

Same arm for each 20 part that was single arm for first rd then switch arms for 2nd rd

14:37 at 1.5 pood.

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Monday, February 24, 2014

K2E Annie knees to elbows

50-40-30-20-10

DUs
K2E

7!

Start at 185 but quit at 235 due to too much strain on my lower back. No need to risk injury.

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Friday, February 21, 2014

5 Rounds
Run 400m
10 Burpee Box Jumps (24/20)
10 CTB Pull-Ups

23:43

Holy shit I haven't ran in awhile. My stomach cramped so bad I almost shit.


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Thursday, February 20, 2014

Strength: 15 min to find 1RM Thrusters
-Then-
8 min AMRAP
1 Thrusters (95/65)
1 KBS (70/55)
2 Thrusters (95/65)
2 KBS (70/55)
etc.


185 thruster clean from ground

8 plus 1


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Tuesday, February 18, 2014

Strength: 5x5 Shoulder Press
-THEN-
12 min AMRAP
20 WB (20/14)
10 TTB
5 Burpees


145 press. Weak.

4 plus 11

Better.


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Friday, February 14, 2014

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats


395. Pull ups all strict. Chest to deck every push up.

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Wednesday, February 12, 2014

DL 5!

185-195-205-215-225-235
Then

5 RFT

5 DL 225
10 box jumps 24"
15 ring dips

225 for 25 reps and form just got better as I went to drive on my heels. Ring dips all strict.

19:49

Been a long time since I've DLd 225 that many reps. My legs should feel that tomorrow.


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Tuesday, February 11, 2014

20 min AMRAP
20 cal row
20 push-ups
20 Hang Power Clean (115/85)
20 push press (115/85)
20 SDLHP (115/85)
20 push press (115/85)
20 Hang Power Cleans (115/85)
20 push-ups

1 rd 48 reps Rxd


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Friday, February 07, 2014

18 min AMRAP:
30 DU
20 KBS (55/35)
10 STOH (115/85)



6 plus 20 DUs

Top of the classes.


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Thursday, February 06, 2014

Max strict pullups in 2 minutes
Rest 3 minutes
5 rounds
Wall-balls 15
TTB 15




27 strict

10:31 Rxd


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Wednesday, February 05, 2014

Power Cleans 135/95 and Pushups
3-5-7-9-11-13-15

9:36 Rxd.


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Tuesday, February 04, 2014

5 x 5 C&J

95-115-135-155

2 min max sit ups

54

1 min max KTE

25

I only got to 4 rds of CJ cause my disc started acting up. I could hardly DL 185 without some instability.


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Friday, January 31, 2014

For time
100 Sit-Ups
Run 400m w/MB (20/14)
75 Push Ups
Run 400m w/MB (20/14)
50 Wall Balls (20/14)
Run 400m w/MB (20/14)
25 Head Cutters (55/35)
Run 400m w/MB (20/14)

Subbed KBs swings for headcutters cause they are a useless ignorant movement

26:19.




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Thursday, January 30, 2014

Back Squat
3x10
-Then-
3 rounds of:
15 Chest to Bar Pull-Ups
12 Burpee Box Jumps (24/20")
9 Front Squats (165, 115#)

185 and 16:56 Rxd

Wow. The front squats destroyed me. I need to strength train more. Way more.


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Wednesday, January 29, 2014

Deadlift pyramid 5 to 1 to 5

185-195-205-215-225-215-205-195-185

10 RFT

5 HSPU
10 toes to rings

14:18

All HSPU unbroken lost the ttr at rd 8


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Monday, January 27, 2014


21 – 15 – 9
Wall Balls (20/14)
Pull Ups
Thrusters (95, 65#)
Box Jumps (24, 20")
Kettlebell Swings (55, 35#)

24:14

Subbed push ups for wall balls and KB was 72 lbs.

Did this at home cause I had to take care of Ty cause OoMI had PT. Sucked.


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Friday, January 24, 2014

Cindy

14 plus 5 pulls

No kipping


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Monday, January 13, 2014

Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

31:47

Subbed ring rows for pull ups. Faster than last week




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Thursday, January 09, 2014

20-15-10-5
Push ups
1.5 pood kb swings
5-10-15-20
Pull ups
Burpees

12:25 Rxd



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Tuesday, January 07, 2014

Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups



32:12

Subbed ring rows in lieu of a pull up bar. I'm surprised this showed up on mainpage. Most cfrs can barely strict anything. Even most regional athletes that I've known.


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Thursday, January 02, 2014

2 RFT -again

Run to mailbox
30 KBs 2 pood
30 burpees

16:52

Much faster than last time. Why? No booze since New Years.

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