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

Monday, November 30, 2015

WOD: The Chief

“The Chief”
5 rounds of 3:00 work:
3 Power Cleans @ 135/95#
6 Pushups
9 Air Squats
*rest 1:00 between rounds
*score is the total number of reps completed.
I completed 13 rounds plus 4 reps at 70# with pushups on 24 in box.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Saturday, November 28, 2015


2 minute timed test for double unders - I did 80
EMOM for 20 minutes, alternate:
OM: 4 Strict Shoulder Presses
EM: 2 Seated Box Jumps + Depth Drops @ 12/8″
I started with 35# presses. About halfway through, I added 5#, making it 40#. That was the right weight.

Friday, November 27, 2015


5 rounds for time of:
Run 400m
15 Overhead Squats @ 95/65#
finished in 22:34
LIMFAC was my wrist strength
meager 25# OHSes (not my proudest moment) / subbed rowing for running (row 500m/round) due to snowy sidewalks/slippery running conditions

Wednesday, November 25, 2015


3 rounds for time of:
21 Deadlifts @ 185/115# (I did 65# due to my lack of clean ability)
15 Pullups (2 blue bands - I had previously been using 3)
9 Front Squats @ 185/115# (also 65#....limfac was clean weight)
13:05 all squats UNBROKEN. Only last round of DLs was broken at 14/7.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Tuesday, November 24, 2015


A) Split Jerk 3-3-2-2-2-1-1-1-1 
(35-45-55-65-70-75-75-80-80) I need to get my elbows higher to take advantage of bar momentum.
25 minutes to work up to a 1RM
Try to increase the weight with each set
B) For time:
50 Pushups - on 28 inch box in 3:43
*time cap =  4 minutes

Monday, November 23, 2015


10 rounds for time of:
5 Toes to Bar
10 Wall Ball Shots @ 20/14#
15 Double-Unders
*time cap = 15 minutes
at 15 mins I'd done 7 plus 23 reps
10lb ball, knees to somewhere. I actually got ONE round where I strung together all 15 DUs. Other rounds. Ergh.

Friday, November 20, 2015


For time:
Row 1000m
50 Thrusters @ 45/35#
30 Pullups
15:40 with 3 blue bands on pullups

Wednesday, November 18, 2015


A) Back Squat 5×5
25 min to a 5RM
65-75-85-95-105 (my prior 5RM is 135)
B) Bar Rollouts 3×10

Monday, November 16, 2015


AMRAP in 12m of:
1 Front Squat @ 205/135# (I did 65#)
2 KB Swings @ 70/53# (I did 53# to eye level (Russian))
3 Box Jumps @ 30/24″ (I did 16 inch BJs)
*add 1 Front Squat, 2 KB Swings, and 3 Box Jumps every round.
6 rounds plus 5 front squats

Saturday, November 14, 2015


AMRAP in 20m of:
5 Handstand Pushups
10 One-legged Pistol Squats
15 Pullups
Did knee pushups instead of HSPUs (although I did kick into a handstand twice - without tweaking my neck/shoulders while practicing)
Pistols to 20# box (tap down)
Pullups with three blue bands
7 rounds plus 17

Friday, November 13, 2015


4 rounds for time of:
50 Double Unders
10 Clean & Jerks @ 135/95#
45# and finished in time, 50# - if not 55#!!!

Thursday, November 12, 2015


A) Bench Press Triples
15 min to work up to a 3RM
B) Barbell Row Triples
15 min to work up to a 3RM

Tuesday, November 10, 2015


AMRAP in 15m of:
Run 200m
7 Thrusters @ 95/65#
7 Toes to Bar
5 rounds plus run 200m plus 3 thrusters (at 35#)
35# was too light - all unbroken - will do 45# next time

Monday, November 9, 2015


A) Deadlift Triples (Dead Stop)
20 min to work up to a 3RM
No more than five heavy work sets
105-125-130-130-130 (I think it was three at 130...I should've taken a photo of the whiteboard! I know it was 130, but I don't remember if it was two or three times...)
B) 100m Sled Drag, heavy
Not for time.
90#. Was a fun slog.

Friday, November 6, 2015


A) Front Squat 5’s
20 minutes to work up to a 5RM
I got up to 85#
B) Barbell Alternating Reverse Lunges
3×10 (5 each leg) @ 50% of A
I did these at 45#

Wednesday, November 4, 2015


AMRAP in 18m of:
Row 100m
2 Squat Cleans @ 185/115#
3 Toes to Bar
Row 200m
4 Squat Cleans 185/115#
6 Toes to Bar
*every round, add:
  • 100m to the Row
  • 2 reps to the Squat Cleans
  • 3 reps to the Toes to Bar

I did 4+13 (row plus 8 cleans)...45# squat cleans.
Not TTB, but "knees to somewhere)

Tuesday, November 3, 2015


A) Push Press Triples
20 minutes to work up to a 3RM
I got up to 65#
B) Weighted Pullup Triples
15 minutes to work up to a 3RM
Partner assisted pullups with a slow negative on the way down. Not easy!

Monday, November 2, 2015


A) For time:
50 Wall Ball Shots @ 20/14# I did 
8# and 3:15
B) 3 rounds for time of:
10 Burpees
Run 200m
30 Walking Lunge Steps
As RX'd 11:12