This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.

- Crossfit Founder Greg Glassman

Sunday, March 27, 2011

Endurance Run Backyard Burn #3 PW Forest Park


Here's the Garmin readout...

Was cold...hilly...stopped a few times on big uphills...avg moving pace 9:41...not too shabby. Forgot to Body Glide my feet pre-race...blister to prove it...and my right middle toe that's longer than the rest kept getting bumped into the front of my shoe causing discomfort and maybe a bruised toe (can't tell due to nail polish). Felt strong throughout, though. Maybe the 170# deadlifts on Thursday helped.

Did recovery WOD at 6 pm to restore mobility. Feel great.

Thursday, March 24, 2011




135-155-170(pr)-160(dropped back to 155)-135
170 is a 5 pound PR...but my form wasn't great. I just gutted it out. My lumbar curve sucked.

3 Rounds
20 KB Swings, 53/35
10 Burpees
5:25 RXd

Wednesday, March 23, 2011





4 Rounds
150m Row
Rest as needed.
32.3, 31.7,31.6, 32

Monday, March 21, 2011




125-135-145(F didn't attempt second rep - scaled back to 135)-135(F on last rep)-135

“Half Nate”
AMRAP 10 Minutes
2 Muscle-Ups (subbed 3 ring dips red band and 3 pullups per muscle band was probably too easy)
4 Handstand Push-Ups (used box and did these on my knees)
8 KB Swings (70/53) I actually used was HARD, but awesome.
You can substitute scaled muscle ups with a band or three pull-ups and 3 ring dips for each muscle up.

I did 4 rounds in 10 minutes.


Saturday, March 19, 2011



3 Rounds

20 KB Swings (53/35)
20 KB Lunges (53/35)
300m Row

10:54 AS PRESCRIBED! BOO YA KASHA, BIATCHES! :o) Proves that you can do a WOD on an empty stomach and a broken heart.

Friday, March 18, 2011



4 Rounds

5 Hang Squat Cleans, 135/95 (I did 65#)
15 Ring Dips (I scaled to 10 each round, black band)
30 Box Jumps, 24/20 (scaled to 20 per round, 20" box...and I cycled them pretty well - strung together the first five each round, then strung together groups of 2 or 3...really happy with that!)

Time 9:53

Tuesday, March 15, 2011



Front Squat


Then...recovery WOD from CFE. 3x bench press to exhaustion/burn at 45# / 3x15 GHD situps / 3x15 GHD hip extensions / 3 x pullups to exhaustion (6 palms-facing / 3 palms-away / 5 palms facing)

Sunday, March 13, 2011

Backyard Burn #2 Wakefield Park Annandale, VA

Here's the Garmin recap:

Wore my Inov8 trail shoes...tripped and almost fell once, but overall felt good, strong. Sore butt muscles today. Maybe that means my form was right...

Saturday, March 12, 2011


Just bought this - will let y'all know how it goes when it gets here.



2-2-2-2-2 (60-70% 1RM)
35-35-35-35-35 - these felt awesome. Normally I'm really slow into the squat, but these felt awesome and fast.

Snatch Grip Deadlift Shrug
2-2-2-2-2 (100-110% 1RM)

Ryan advised that I need to open my chest and stay back on my heels - I'm shrugging early and not making the most of my hips opening...I did what he said and the SGDS was much better.


Weighted Pull-up

Post loads to comments.

Wednesday, March 9, 2011




65-55-60-65-65-65 Awesome volume...someday I'll get my press up to 80....someday. Why 80? Dunno. Just sounds better than 65...and if my press is 80, then my push jerk should be like 100...which is a goal of mine...100 lbs over my head.

KB Swing (35#)

KB swings were unbroken. I loved them. Usually I hate them...felt GREAT!

Endurance Run

Ran with PCF's Crossfit Endurance last night.

Warmed up with a 400m run, stretches, skills and drills, then did 2x7 min at max effort with 2 minute rest between. Made it about 75% to 80% of a mile each was running a little slower than 7 minute miles. Did not bring data :o(

Need to work on the foot pull vs trying to plant it and still need to get elbows in...

Tuesday, March 8, 2011




125-135(F on fifth rep!)-125

Box Jump (19")
Burpee Pull-ups (I subbed pushups then pullups)

Time 7:08

Sunday, March 6, 2011

Backyard Burn #1 - Hemlock Overlook, Clifton, VA

Was supposed to be 10 miles - was actually 9.25. Average pace was 12 minute miles. There were three really tough hills - I walked all of them. You can tell on the Garmin readout where those were. Also, this was a 5 or 10 mile race - the 10 milers did two loops. It was rainy and muddy (muddier on the second loop!). Ran in my Inov8 trail shoes. Good traction! Slight blisters on feet under my calloused spots - probably just need more long runs til they toughen up.

Wednesday, March 2, 2011



3-3-3-3-3 Push Press

Power Snatch
Ring Dips

10:15 using 45# PS and black and red bands on RDs

Endurance Training with Tes


Went to my first Potomac Crossfit Endurance WOD with Tes. As much as I've been dreading joining a formal running group, I liked it a lot and I learned a lot and it felt GREAT. Did a warmup 800m run, then some stretching and skill drills then the workout:

Max effort run for 4 minutes
Rest 3 minutes
ME run for 2 minutes
Rest 30 seconds
ME run for 1 minute
Rest 3 minutes
ME run 2 minutes
Rest 30 seconds
ME run 4 minutes

Most of my form tweaks were for my arms...need to keep elbows back - send them straight back and not cross my body. Also, as I tired, I got "out of the box" and no longer kept my center mass where it should be. I know there were other form tweaks, but Tes stressed focusing on fixing one at a time.Good strategy.