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Tuesday, August 31, 2010


Went in to the Box thinking something simple, instead......something simply long!

We started off with a warm up of 1 mile run but after every 400 M we would do some movements (DL, Burpies, Planks, anything to make you tired) then we ran back in and found our 5 Rep Deadlift Max:

345# x 5

Then we went right back outside and ran 8 x 40 M sprints, jogged back inside and did the WOD:

AMRAP for 8 Minutes:

5 Clean and Jerk 155lbs
5 Ring dips

7 Rd + 1 Dip

I was happy with my results.

Tomorrow is a big day coming up, the first two workouts for the competition are being announced, not sure what time but am looking forward to knowing what lies ahead on the 11th.


Monday, August 30, 2010

Bench Press?

I have benched press one time in the last year or possibly longer. The one time I did it was in a WOD that had heavy bench presses. Also, it is not a functional lift and really is not a movement that assists your daily life or will aid in a random situation in life. Therefore benching 225# for Max reps is not usual for me to do anymore.

The workout we did today started with 10 x 2 of back squat with 65% of your Max. My max is around 405# so I used 265# with 45 sec rest between sets.

The WOD after that was:

4 Rounds

225# Max rep Bench Press
Max Pullups
15 sit throws with 20# Med ball

We did this for time but it was not done very fast. Took me 11:40 and my rep were:

Rd 1 9 Bench / 15 Pull ups
Rd 2 4 Bench / 8 Pullups
Rd 3 4 Bench / 8 Pullups
Rd 4 2 Bench / 7 Pullups

Totalling 19 Presses with 225# and 38 Pullups

I liked this workout for today because I felt my body needed a rest day (I should say my lungs needed a resst day) and this helped make it feel like a active rest day. I am getting very excited for the September 11th competition in Crown Point for the Fittest Person in the "Region" competition. I am hoping and expect to do weel, but then everyone in it should feel that way.


Sunday, August 29, 2010

Crossfit Football

Today in the Box we did a crossfit football workout:

21-15-9 (the rep scheme for each movement)

Push Press 135#
Ring Dips
Calorie Row (you row until you burn the number of calories needed)

Finished in 9:40

The workout was a good one and my shoulders were fried already and that just toasted them more! I believe we are going to be doing more of the Crossfit football wod's for a few months. I am interested in trying it.

I have also decided to do extra DL on Wed and Sat in order to increase my strength in the life. Also, I will be doing 5-5-5-5-5 for power cleans like I did the other day on Fridays.


Last night I did some DL's:

225 x 7
245 x 6
255 x 5
275 x 4
295 x 4
305 x 3
325 x 2
345 x 2
365 x 1 (Failed)
345 x 1
345 x 1

Saturday, August 28, 2010


I got home last night after talking to one of my friends through text and heard their box was doing a 5-5-5-5-5 of Power clean touch and go. You had to clean it bring it down touch the ground and clean again for 5 reps. You could not stop or let go of the bar.

I wanted to try this one to see where I would be, I was hoping to get to 235# for 5 but after starting things changed:

185# x 5
205# x 5
225# x 4 (could not touch and go on the last one and failed on the lift)
215# x 5
215# x 5 (this one was hard and I had to really gut through it)

I made sure that my rest periods were less then 3 minutes per set, my grip really starting going on the 225# power cleans.


Today I woke up and decided "Nancy was a good WOD.

5 rds

400M Run
15 OHS 95#

I had done this a month and a half ago after I saw it in the Crossfit games senior division. i completed it in 12:23

Today, I beat my time by 11 seconds getting 12:12. It is hard to judge if it is a true 400M because I walked out the distance to a of 200M for my turnaround. Did run a few yards father then I did last time I did the workout las time.

My goal is to get this under 12.


Friday, August 27, 2010


Thw WOD today was "Mary" one that I had not yet done. It consists of:
5 HSPU (Hand Stand Push Ups)
10 Pistols (1 leged squat alternating)
15 Pull-ups

The workout is an AMRAP for 20 Minutes(As Many Rounds/Reps AS Possible in that time)

I finished with 12 Rds + 3 pullups.

I felt good doing it but that i went slow. Next time I try this I will really push myself more.

Before the workout started I did some snatch work and snatch balances. Ending at 175lbs.


Thursday, August 26, 2010

Day Off

Taking my first day off in awhile and am very ansy to do something!

I am doing active rest running or biking and today ran for 33:03 in our neighborhood. This was my first run since I have been training hard in preparation for the 2011 Crossfit Games.

I am also preparing for a competition being held in Crown Point, IN on the 11th and another on the 25th of September in Elkhart, IN. I am going to continue to try to track my progress in my on my blog.

I also want to make a shout out to my 7 1/2 old daughter who is moving around so fast and getting so big. i love you Jada! And my beautiful wife who makes my life awesome!!

Hoping to get a good workout in tomorrow!


Wednesday, August 25, 2010

My friend FRAN

The staple.....and again a long time since a post but I new this was a good reason for one.....

I completed FRAN in 2:29 (21-15-9 of 95lb Thrusters and Pullups)

My old PR was 4:02.

My wife and I just recently joined South Bend Crossfit and are loving it. I have a goal of making the crossfit games this year as many people know and am making big strides in my traing. I just completed Helen for the 1st time also with a time of 7:34.

I would like to bring my Fran time down at least 20 seconds soon!