Today was a "get back in the groove" day...
2, 2, clean @ #190
2, 2, 2 clean @ #200
2, 2 jerk @ #190
2, 2, 2 @ #200
Boom!
Then did 30 pistols on each leg...not for time...
Be back tomorrow...
Monday, January 31, 2011
Saturday, January 29, 2011
Holy Bajeezus!
Saturday was freakin nuts!!!
Dave decided to rock us with this nasty little WOD:
WOD:
30 doubles
400 m. run
Results:
HB-25' and change
Ro Ro-16' and change
Liz-20' and change
Doin' Dead WOD
Nice Job everyone!!!!
Dave decided to rock us with this nasty little WOD:
WOD:
5 Rounds for time:
7 deadlifts #31530 doubles
400 m. run
Results:
Fio: 15' and change
Carson: 17' and change
Dave N.-19' and changeHB-25' and change
Ro Ro-16' and change
Liz-20' and change
Doin' Dead WOD
Nice Job everyone!!!!
Back became very, very tight...
But that didn't stop us...
So then Dave T. set up a bar-dip station where we had to complete 100 dips in as few sets as possible...
...Dave N, Fio, and I all took about 7 rounds to complete it...very NICE!
Then Ro Ro, Dave N. and I did this...
WOD:
60m farmers walk 2pood/1.5pood
5 kb snatch 1.5pood/1pood each arm
AMRAP 12'
We all completed about 8 rounds of each movement!
Us after killer Deadlift WOD
Me and these guys are going to get a bit more acquainted this next week!
Strength on Monday...preparation month for EP and Crossfit OPEN!
Friday, January 28, 2011
BOOOOMMMM!!!!
What an eventful crossfit day!
After watching everyone get after it yesterday with "Holbrook" the hero, I decided to do it!
WOD :
10 rounds of:
5 thrusters #115
10 pullups
100 m. sprint
Rest 1 minute in between rounds...record fastest and slowest times
Results :
Carson: low-42 sec high-54 sec
Holbrook splits
After tearing up that wod, I was still feeling pretty good, so I decided to do the class wod for the day...
WOD:
For time:
Row 1k
Run 800 m.
Row 1k
Saw some great effort from a lot of folks....NICE JOB EVERYONE!
Heather Puked
Heather After Puke
Results:
Carson-10'39"
Wlad-11'06"
HB-11'09"
Jason-12'flat
Jason, me, Wlad, HB post wod #2
If that wasn't enough...and after a delicious lunch with lots of protein, sweet potato, water, meat, and love, it was time for some BACK SQUAT!!!
Completed with Chad:
5 reps at #205
3X5 reps at #255
1X3 reps at #275
1 RM at #300 PR!
....then I did it once more just to see if it was a fluke...and it wasn't a fluke, I succeeded!
Master's class tomorrow...
After watching everyone get after it yesterday with "Holbrook" the hero, I decided to do it!
WOD :
10 rounds of:
5 thrusters #115
10 pullups
100 m. sprint
Rest 1 minute in between rounds...record fastest and slowest times
Results :
Carson: low-42 sec high-54 sec
Holbrook splits
After tearing up that wod, I was still feeling pretty good, so I decided to do the class wod for the day...
WOD:
For time:
Row 1k
Run 800 m.
Row 1k
Saw some great effort from a lot of folks....NICE JOB EVERYONE!
Heather Puked
Heather After Puke
Results:
Carson-10'39"
Wlad-11'06"
HB-11'09"
Jason-12'flat
Jason, me, Wlad, HB post wod #2
If that wasn't enough...and after a delicious lunch with lots of protein, sweet potato, water, meat, and love, it was time for some BACK SQUAT!!!
Completed with Chad:
5 reps at #205
3X5 reps at #255
1X3 reps at #275
1 RM at #300 PR!
....then I did it once more just to see if it was a fluke...and it wasn't a fluke, I succeeded!
Master's class tomorrow...
Thursday, January 27, 2011
Rest?
I need to know how to do them because they are in one of the wods at the SWfitness throwdown...
So I did:10 rounds
For time...3 on each leg alternating and 20 double unders
Results:
Carson: 20'ish
Wow...
I WANNA LOOK LIKE THE DUDE....t-shirt in the making...
Heavy Rowing Nancy
We were put to the test today with this ridiculous WOD:
Heavy Rowing "Nancy:
5 rounds:
500 m. row
15 overhead squats #135
Results:
Dave N.-18'45"
Carson-19'55"
Dave N. and I after WOD
BIIIGGGG DDDDDDDD....boom
Holbrook tomorrow!...
Heavy Rowing "Nancy:
5 rounds:
500 m. row
15 overhead squats #135
Results:
Dave N.-18'45"
Carson-19'55"
Dave N. and I after WOD
BIIIGGGG DDDDDDDD....boom
Holbrook tomorrow!...
Tuesday, January 25, 2011
Dip/pullup and Some
Today after frying my legs with all of the nasty squatting yesterday, it was time for some upperbody body weight stuff....
So Fio and I decided to rock this 10 minute AMRAP...
WOD:
5 pullups
5 dips
15 situps
Completed with a #20 vest
Results:
Carson-9 rounds
Fio-8 rounds and 1 dip
Before Wod gettin' warm
Immediately post wod. (Yay...Go US)!!
Then after a couple minutes rest, it was time for another body weightish 12' AMRAP...
WOD:
3 HSPU
6 Pushups
5 hang pwr cleans #155
Results:
Carson-10 rounds
And today they posted the WODS for the SWfitness throwdown in El Paso Texas on Feb. 26-27th...should be awesome http://www.swfitnessthrowdown.com/
And I gotta give a shot out to the SRT team and Robert Ayala's team competing in the the Tough Mudder competiton in a few days...
OUT...
So Fio and I decided to rock this 10 minute AMRAP...
WOD:
5 pullups
5 dips
15 situps
Completed with a #20 vest
Results:
Carson-9 rounds
Fio-8 rounds and 1 dip
Before Wod gettin' warm
Immediately post wod. (Yay...Go US)!!
Then after a couple minutes rest, it was time for another body weightish 12' AMRAP...
WOD:
3 HSPU
6 Pushups
5 hang pwr cleans #155
Results:
Carson-10 rounds
And today they posted the WODS for the SWfitness throwdown in El Paso Texas on Feb. 26-27th...should be awesome http://www.swfitnessthrowdown.com/
And I gotta give a shot out to the SRT team and Robert Ayala's team competing in the the Tough Mudder competiton in a few days...
OUT...
Monday, January 24, 2011
Wallball-Run/C & J/Back Squat
Today was a great Monday at CFCP...
The class workout was a challenge...we had a great turnout though and I saw some fabulous effort from a whole lotta folk...great job everyone!
WOD: 5 rounds
20 wallball shots #20/14
400m. run
Some top times for the day:
I finished with a time of 10'47"
The class workout was a challenge...we had a great turnout though and I saw some fabulous effort from a whole lotta folk...great job everyone!
WOD: 5 rounds
20 wallball shots #20/14
400m. run
Some top times for the day:
I finished with a time of 10'47"
After this really tough WOD, Dave Nickel, HB and I decided to work some clean and jerk!...2, 2, 2, 1, 1
...after a brisk warm-up, we began...
...this is what happened:
Dave N. completed a swift 225#, as well as I, and HB busted his chin because he didn't get his face out of the way of the bar...CONSTANTLY VARIED MODAL DOMAIN FACE SMASH!
Then after work I did some heavy (at least for me) back squat!
6, 6, 4, 3, 1, 1
I started light but later PR'd at 285#.......BOOOOOOMMMM!
...and I gotta give it up to Trev for POWNING Sunday's dotcom with a time of 3'23"
WOD:
10 reps 275# deadlift
50 doubles
3 rounds for time
Another day in the books....gotta hit some muscle ups tomorrow...
Saturday, January 22, 2011
Birthday/Sat Wod
Friday night was a great night...all of the important people in my life came and celebrated my 26th birthday at Serranos...then we went bowlin'...thank you to everyone!
Bowlin' for BDAY!!
BOOM!.....215
Natali and I at Cedar Park Stars game (2-1 W in OT) Saturday night
On Saturday, after a long night of bowling, it was WOD time...
Nikki came up with this ridiculous WOD:
10, 8, 6, 4, 2 front squat, push press, thrusters #115
2, 4, 6, 8, 10 box jump, pullup, burpee
Results:
Deric-9'46"
Dave N-10'31"
Carson-10'33"
Mike Fio-12'35"
Trev-14'ish minutes
HB-17'ish minutes
This really hurt...then Trev, Dave N. and I deadlifted 5, 5, 5, 5
Results:
Trev-335#
Carson-335#
Dave N-275#
Followed by a 500m row TT:
Results:
Dave N.-1'23"
Carson-1'34"
Then we practiced snatch!
Next week is going to be epic...thanks again all for the birthday wishes.
Us after Saturday madness!
Bowlin' for BDAY!!
BOOM!.....215
Natali and I at Cedar Park Stars game (2-1 W in OT) Saturday night
On Saturday, after a long night of bowling, it was WOD time...
Nikki came up with this ridiculous WOD:
10, 8, 6, 4, 2 front squat, push press, thrusters #115
2, 4, 6, 8, 10 box jump, pullup, burpee
Results:
Deric-9'46"
Dave N-10'31"
Carson-10'33"
Mike Fio-12'35"
Trev-14'ish minutes
HB-17'ish minutes
This really hurt...then Trev, Dave N. and I deadlifted 5, 5, 5, 5
Results:
Trev-335#
Carson-335#
Dave N-275#
Followed by a 500m row TT:
Results:
Dave N.-1'23"
Carson-1'34"
Then we practiced snatch!
Next week is going to be epic...thanks again all for the birthday wishes.
Us after Saturday madness!
Friday, January 21, 2011
Double Baseline
Today the WOD for the day was double baseline...
WOD:
1000 m. row
80 air squats
60 sit-ups
40 pushups
20 pullups
Results:
Jon R. 8'26"
Deric M. 7'36" (lil' bastard)
Carson 8'02"
HB 9'02"
and then some...Nice job everyone!!!!
Some times for today!
Then, after work, I completed:
3 cleans #185
5 dips
7 2 pood russian swings
AMRAP-15 min...
Result: 13 rounds on the dot...
Big D doin' what he does at 6 o'clock class!
I love everyone!...thank you all for the birthday wishes...
I especially love my brother Chanse and my fiance Natali
Nat and I
My bro Chanse (freakin' looks like me)
WOD:
1000 m. row
80 air squats
60 sit-ups
40 pushups
20 pullups
Results:
Jon R. 8'26"
Deric M. 7'36" (lil' bastard)
Carson 8'02"
HB 9'02"
and then some...Nice job everyone!!!!
Some times for today!
Then, after work, I completed:
3 cleans #185
5 dips
7 2 pood russian swings
AMRAP-15 min...
Result: 13 rounds on the dot...
Big D doin' what he does at 6 o'clock class!
I love everyone!...thank you all for the birthday wishes...
I especially love my brother Chanse and my fiance Natali
Nat and I
My bro Chanse (freakin' looks like me)
Wednesday, January 19, 2011
.COM/Thruster sprints
Together Dave N. and I completed the dotcom for the day. This workout consisted of:
5 rds:
400m. run
20 burpees
15 bent over rows 50#...although we used 53# and 55#
...cause that's how we roll...
Results:
Carson-16'33" (30 seconds behind dotcom leader Josh E., but better than most)
Wlad-18'02"
Nikki-26'52"
Dave N.-18'54"
Great Work Everyone!
Then Dave N. and I teamed up and took on 150 thrusters #95 for time...we finished with a time of 8'24"...it hurt...but POW!
After the WOD and thruster WOD! PaPow!
another day in the books...
5 rds:
400m. run
20 burpees
15 bent over rows 50#...although we used 53# and 55#
...cause that's how we roll...
Results:
Carson-16'33" (30 seconds behind dotcom leader Josh E., but better than most)
Wlad-18'02"
Nikki-26'52"
Dave N.-18'54"
Great Work Everyone!
Then Dave N. and I teamed up and took on 150 thrusters #95 for time...we finished with a time of 8'24"...it hurt...but POW!
After the WOD and thruster WOD! PaPow!
another day in the books...
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