WOD – January


PVC pass throughs
3×10 of front squats, press and good mornings with PVC

3 minutes of the bear complex (modified so you can put the bar down, but the movement)
2 minutes rest
12 min AMRAP of: 10 pistols and 5 toes to bar
2 minutes rest
3 minutes of the bear complex (get more reps than the first 3 minutes)

5 reps of the bear complex at 135#, then 11+4 rounds of the AMRAP (pistols weren’t quite below parallel), finally 6 reps at 135#.


01.30.2013 – Part 2

Light stretching

Hot Dogs and Cupcakes Tuesday WOD
Power clean, 12x2reps on the :30 @55% of 1RM
DE Bench press, 10x3reps @ 50% + bands or chain
3 Rounds
15 dips
15 Box jumps (Games standard)
T2B, 3x20reps (complete in unbroken sets)

No sled so no sled drag. I used 100# for the power cleans and 125# for the bench.


01.30.2013 – Part 1

Light stretching
3 RNFT of: 10 pullups, 10 pushups, 10 squats

3 min max effort farmer carry
Rest 3 min
5 RFT of: 10 power cleans and 15 wall balls

I used 70# KBs due to lack of 55# KBs and it hurt. I completed the 2nd part of the WOD in 11:17.



Rest Day

Need to decide how the rest of the week will work. Do I workout on Wednesday, Thursday and Friday knowing I will be doing a mile worth of burpees on Saturday? Or do I take Friday as a rest day? Or do I go into the box and do light work and mobility stuff?



Samson stretch, OHS w PVC, pushups, pullups and good mornings x2

Handstands and handstand walks. I took two “steps” today handstand walking. That’s right, new PR!

10-1 of:
Box jump

5×5 push jerk
6 EMOTM of 1 clean and 5 push jerk



Another day of CrossFit Level 1 and today’s WOD was much better, and easier.

8 min AMRAP of:
8 pushups
10 medball cleans
12 situps

I made it through 6 rounds and 18 reps into the 7th.

I have never been so worn out by using a PVC so much…ready for bed.




21-15-9 of thrusters and pullups.

On January 7th I did it in 5:52. Today I did it in front of 2 guys who trained under Greg Glassman in Santa Cruz and the 2nd fittest man in the world. And I folded like a cheap card table chair.

Today, not so much. I think the late in the day WOD, lack of hydration (my throat was BURNING after Fran today, must more than normal after a 10 min workout) and the over-worrying about my form killed my time. I was so concerned with be “no-repped” that I thought about my form too much and didn’t just kill it.

It took me 9:24 to complete Fran today. UGH! AWFUL! PISSED! I was no-repped on about 6 pullups. Matt Chan was there and I crumbled under the pressure as one time he was watching me do a thruster and I almost fell over because I was thinking about form so much. Fell over backwards…who the hell falls over backwards with weight racked in the front?!?!

It was brutal and I better do better tomorrow.



Rest Day.

Ready for my Level 1 cert class tomorrow!!

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