Sunday, May 1, Monday, May 2

Went to the box Sunday for some box squats....boom time!
8@135
6@185
6@205
6@225
4@245
4@265
2@265
2@275

Thx to Geras for comin' with it too

Today, Monday was the first day of the 5 wk regional prep training program that Dave came up with:

Press-2,2,2,2,2,2,2,2
-135x2, 140x2, 145x2, 150x2

Deads-2,2,2,2,2,2,2,2
-315x2, 335x2, 355x2, 365x2

WOD:
4 RFT:
Snatch #165x3
5 strict Pullups
5 dips

Cars-14'32"....it sucked...no excuses! (except my hip)
Dave N-5'43"

Tomorrow will be fun...

Open Gym

Ok the open is finally over...had a great time celebrating yesterday!!

Open gym was fun
I put the class through a nice little chipper wod
WOD:
400m run with plate
60 med ball slams
50 kbs
40 situps
30 db ground to overhead
20 pullups
10 thrusters
400m run with plate

Everyone did awesome and scaled to their own capability

...after this and prior to helping judge 11.6, Trev and I did some c and J

3@165#
3@185#
3@205#
3@225#
2@235#

then I attempted 240# twice...I cleaned it but failed twice on the jerk!!!
...Trev completed the lift at 240# establishing a PR!

Then to breathe I did a 5RFT:
7 hang power clean #165
7 burpees
12 air squats

Finished in 6'04"...

I'm at the gym now, Sunday and am going to squat...namas day

11.6 and some

Wednesday I performed 11.6 with Pickel
3,6,9,12,15,18,21
thrusters
chest to bar pullups

Results:
Carson-111 reps
Pickel-113 reps

Thursday I rested all day!

Today Friday, went over to wod with HB

25' AMRAP:
400m run
1 15'rope ascent
3 M/U
10 2 pood kbs

finished about 7 rounds each...failed a lot on M/u's

super stoked for qualifying for regionals!!!


Got 6 weeks to really get after it...CFCP all the way.

Coaching open gym tomorrow...

Monday

Yesterday was monday...

After squatting last Thursday and Saturday, my legs felt like friggin' rubber...

But nonetheless....had to keep pushin' the strength

3 position cleans:
145#X2
165#X1
185#X2
205#X2
225#X1...pr!  first time hang cleaning 225#...felt quite simple.

I was telling wlad...
"when two and a quarter starts to get easier, then you know you're making some strength gains!!!"

Then HB and I did a little breather to test my headaches
WOD:
5 RFT of...
10 pushups
15 situps
20 doubles
200 m sprint

Results:
Carson-8'42
HB-10'32

Today I'm gonna snatch


Here are some random open facts:
I have done 1300 total reps combined
I am in 32nd place in our region
If not for 11.3, I would be top 8
I am not looking forward to 11.6
Team is in 12th
I am looking forward to regionals
I love our community
I love my fiance more than anything
I will be the best that I possibly be, and will be ready come June 17th...CFCP and it's athletes will be a force to be reckoned with.

Wed Thru Today...Saturday

Wed I tried 11.5 and got about 4 rounds in...only to get a massive headache...I stopped immediately and went to the doc...

Everything is good....

Ran on Thursday and stretched out...

Yesterday...Friday...I raped 11.5 with a moderate headache...scored 361 reps...good for 3rd in the region...

Now to prepare for 11.6.

Met Brenda and Chad at the box this afternoon...

Strength:
5X5 box squats
up to 225# (with 1 pood and bands on sides)
did 3X5 with 225#

Then strict press
3X5 with 145#
...nice...

Now gonna judge 11.5 for redo people...

Yay fitness!!!

I love everyone...

Ahhhh boom time Monday

Dave Pickel Nickel, Fio and I....

hit it pretty hard this morning. 

Jerk+split jerk
2@185
2@195
2@205
2@215

then I went on and PR'd my split jerk at 245!!!!

then I was like "lets try for 250#" to beat the Nickel---and boom!!  I hit it!!!! 

I have to say that I didn't think it was possible to throw that much weight overhead...gotta keep workin'

Box Squat with theraband and KB
3@135
3@155
3@185
...with 35# kb's on each side...so in actuality it was 195#, 225#, and 255#

then:
3@135
3@155
3@185
...with 53#kb's on each side...so in actuality it was 245#, 265#, 295#..

really had to work the stabilizer muscles...yay strength!!!

Wod 11.5 and 11.6 come out in about 4 hours...pretty pumped!!!

photos on fb!

Sunday

already did one post today...but just did some more work...

Strength...
Snatch-triples
3@165#
...did about 8 or 9 reps at this weight...

warmed up from 135# to weight...stressing good technique

then:
Back Jerk-triples
3@165#
3@195#
3@215#
3@225#
3@245#
3@255#
1@260# fail

then did 800m on rower...got a raging headache so I stopped and went home...

BOOM!

Friday and Saturday

Did 11.4 again Friday and I performed 111 reps...felt a bit better...hopefully will stay top 30...only 2 weeks left...

I came up on Saturday morning and did this while everyone was either asleep or running the 5k

Strength:
2 pwr clean + 1 sqt clean
3x135#
2x165#
2x185#
2x215#

Back Boom Sqt:
3@215#
3@235#
3@255#
3@265#
8@205#

Then did this:
Run 800 m.
75 vested situps #10
Run 800 m. with vest

Results:
10'ish minutes....

Open wod 4

Wednesday, yesterday, I performed wod 11.4 from the open and scored 98 reps...I gotta say I was expecting to do a bit better...but that's why we go again...

excuses will not be made...I have a few

after watching Nickel Pickel get 110 I have to say I'm inspired...will continue to rest today and either perform wod again tomorrow, Friday, or Sunday...

it's tough to stay consistent with a training schedule...but whatever...gotta keep pushin'

Volume or Stupidity??

Saturday, April 9th 2011

Showed up Saturday after a decent showing of 11.3 to help judge....

However, I decided to jump in on Coach Nik's dirty little lady wod

We did teams of 4:
Diane----225# deads, HSPU...score is HSPU
Fran----95# thrust, pullup...score is Pullup
Annie---doubles, situps....score is situps

I think I ended up doing 30 deads, 40 HSPU, 30 thrusters, 70 pullups, 200 doubles, and 100ish situps...

It was fun...everyone did a fantastic job!!

Some of our open ranks as of now:
Pickel-70th'ish
Fio-58th
Carson-35th
Wlad-120th'ish
Nik-33rd
Ro-35th

Everyone is doing great and I love being a part of the community...

Today is Monday...after dropping a few ranks from week 1 it's time to step it up...so here is what I did...volume or stupidity

Warmed up with a nasty little WOD:
4 RFT:
5 deads #275
30 doubles

Results:
Cars-2'33"
Wlad-2'37"

Then I started fooling around with 135#...just some singles...power snatch...like 10 reps

Then I was like "eh I'll do the class wod"...so I did and it hurt the legs a bit...

WOD:
4 RFT:
50m. sprint
30 jumping lunges
15 pushups
30 mountain climbers
15 squats

Results:
Cars-7'00"
HB-7'31"
Liz-6'45

Then Trev and I came in and alternated:
doubles of power snatch #135 till we hit 60 total reps (30 each)....kinda like a partner Isabel...


Results:
9'15"

Then Trev was like "lets do some pushes"...so I was like "yeah":
80 total reps PP #135...10 then switch...

Results:
2'33"

If that wasn't enough, we went outside:
50 reps kbs 2 pood
50 reps jacknife 25#

10 then switch...

Results:
4'57"
Step yo game up!







Can't figure out new facebook photo stuff so that's why it's blurry...

Wow

It's Saturday today...been a crazy couple of days

...yesterday I redid 11.3 and got 25 rounds...I think maybe fresh I would've been able to achieve a score of 30 rounds...but 25 will do since my goal is to be top 60 in region...my family is in town and it always rocks when this is the case....

...Monday the 24th I don't remember what I did

...Tuesday the 25th the wod came out

...Wednesday the 26th I did the wod and got 21 rounds...

...Thursday the 27th I ran and did some KBS and jump rope

...today is saturday...I am going to snatch and then help judge here at crossfit CP for the individuals who haven't done 11.3


then I'm going to get some new shoes and go out to lunch with the fam!!!


till next time...

3 in one

Today I rocked this nasty little wod I came up with

WOD:
250m row
100m sandbag sprint
7 burpees
100m sandbag sprint
7 pp #50 DB
3RFT

Results:
Carson-7'40"
Wlad-7'46"

Then I did...
30 muscle ups for time

Results:9'32"
...tough stringing them together after that wod

then I jogged a mile to stay loose...

...so this really isn't a blog becuase I DON'T really talk about anything other than our wods, but maybe I will start...

...tomorrow is rest
and i don't have freakin' internet at my house so it's kinda hard to put pictures up...

Congrats to Kindel and Jon who put up 23 and 21 rds respectively at Cindy...


Boom

It's Sunday

After doin 11.2 yesterday, I felt rather nice this morning...so it called for some BACK SQuat!!!

5@165#
5@195#
5@225#
5@245#
3@265#
2@275#
1@285#

...felt suprisingly easy...yah!

Then I did 5 RFT:
7 thrusters @115#
15 GHDSU

Results:
Carson-7'13"




Now it's off to see Paul with the love of my life...

4 days 1 post

Wed-3-30-11
Ran and prepared for open by stretching etc

Thurs-3-31-11
Snatch and class wod

Friday-4-1-11
Pwr Cleans: PR #240
and some doubles

...then 3 RFT:
250m row
7 chest to bar pullups

Results:
Carson: 3'50"
Heather: 5'25"

It is Saturday and time to do 11.2 of the open...will post results later...bloggidy boom boom!

OOOOOOOO BOOOOOMMMMM PPPOOOOWWWWW

Well it's Tuesday....WOD #2 released today and I have to say that I am eagerly anticipating it's release...

YesterDAY I prepared by doing heavy 3's of squat clean:
3@155#
3@175#
3@195#
3@215#
3@225#

Then in my nasty little head I came up with a pretty tough freakin' wod!!!

WOD:
5 RFT
10 back squat #150
150ft handstand walk
400 m. run

Results:
Carson-17 and change
Ro-17 and change
Mikey-20 and change
Bill-20 and change

and so we wait...

Ahhhhh

Today after a long, celebratory night with the boys, I pushed the sled around, did some rowing, and did some chest to bar pullups...it hurt...

...I am really jacked up about wod#2 and the open...

...time to get fit, stay healthy, loose, and represent the CFCP!

PICS to come! (there are lots)

Open again/Strumph

3-22-11
It was open time again...
Dave, Fio and I rocked the open and we all improved

WOD:
30 doubles
15 snatches #75

Results
Carson-8 rds 9 doubles
Fio-7 rds 1 double
Dave-6 and somethin

Then we wanted to throw around some weight so we did this:

Pwr Clean + Clean
2@80%-#188
3@85%-#199

PJ + Jerk
2@80%-#192.5
3@85%-#205

FS
working up to a heavy single
-#255
2@235#

Boom...


3-23-11
Running Jackie"
Wow...6'57"

Then I felt less crappy and did a 5RFT with HB:
15 box jumps
15 pushups
15 situps
-finished in 5'37"

3-25-11
Today I did the .com from the main site and it really sucked!
21,15, 9
Deadlift #225
OHS #135

Results:
Carson-11'46"
Wlad-8'50"

Falling behind

Been so busy lately and not having internet at my house has prevented me from staying on top of the blogging...but here is what has been going on as of late.

3-21-11:
Worked on muscle ups...they finally clicked...I was able to string together 8 reps unbroken...did a total of about 30...

...after this, Trev came up with this for me

WOD:
4 rounds for time of:
5 barbell burpee squat clean thrusters #135
10 2 pood kettlebell swings

I forgot to log my time but I think it was about 5 or 6 minutes before I finished...I was freakin' dead!

Boomish

After getting destroyed by WOD #1 from the Open, it was time to get on some strength...

So Friday the 18th I did...
3 position cleans:
3@155#
3@175#
3@185#
3@195#
3@205#

and of course, the back squat:
4@205#
4@225#
4@245#
2@265#

Then at the community WOD on Saturday, Dave came up with this for the class:
FGB style: 1 min work, 30 sec rest 10 stations 2 rounds through....
1.pp
2.burpees
3.db clean and jerk
4.doubles
5.row
6.ghbe
7.ohs
8.situps
9.pullups
10.db lunges

I ended up with 580 total reps...



Today: 3-21-11
Did muscle ups-tried to string together as many as I could...
did at least 30 or 40

Then Trev came in and gave me this:

4RFT:
5 barbell burpees w/squat clean thruster #135
10 2 pood swings

Results: 6'42"

Redoin wod #1 tomorrow...shooting for over 8 rounds...Papow!!

Random before the open...

Today I did a bunch of random things to try and stay loose for the open...

1. Row 500m  easy
2. kb clean and jerk 3 each arm
3. 100 doubles-51 sec.
4. max pullups 1'-36 reps
5. Heavy cleans-165#-185# sets of 3...
6. 400 m. sprint-59-60 sec.


Yeah...and the open begins tomorrow...this is what we work for...

Last Masters before OPEN!

After some good work yesterday, we met at the 609 box for a fierce little AMRAP that Dave came up with...

WOD:
15' AMRAP
5 HSPU
7 power cleans #155/105#
10 box jumps 24inch/20inch

Results!!!!:
Carson-9 rounds+5 hspu rx
Wlad-7 rounds+1 hspu (45# plate)
Cheryl-6 rounds+5 hspu (ab mat)
Ro-8 rounds rx
Liz-75# 9 rounds +7 cleans
HB-7 rounds +5 hspu (blue band)
Chanse-5 rounds +3 hspu rx
Nikki-6 rounds +4 hspu (ab mat)

Going up against the world startin' Tuesday!

Makin' the box jump boom!









LETS ROCK IT CFCP!!

.com/clean/wod

Thursday, March 10th:

Wlad and I decided to do a slight variation of the .com from Tuesday!

WOD:
3 bench press #185
5 back squat #225

instead of a 12' amrap, Wlad and I decided to alternate until we made 12 rounds.   We successfully completed this crazy wod in about 20 minutes.  I did 7 rounds of squats then switched to #135 front squats because of my bum hip...

then we did:
10 pwr cleans unbroken 3 rds with built in rest

Boom!

Today:
I came up with a pyramid WOD:
50 doubles
20 pullups
10 hang power snatch #115
800 m run
10 hang power snatch #115
20 pullups
50 doubles

Results:
Carson-7'48
Wlad-9'09"
HB-12' somethin
Kelli-14'ish
Cheryl-13'ish

Then I did this:
6 rounds for time:
5 pp #135
5 chest to bar pullups

Results:
Carson-3'07"

Interview after WOD 1 at SWFitness Throwdown.







Gettin' super pumped about sectionals...gonna represent this piece!!!

Ummmm...Yea

Ummmmm Yea Dave, Mike and I did this...it was nuggin futts!

 
 
 
 
 
 
 
 
 
 
 
 
 
 
As a team we had to complete 100 reps of each...one person working at a time.
 
Results:
Cardafio-58'49"
 
BOOM!!
 
This is why we hot...

.com From Sunday/Tabata Row

Today we decided to rock the .com from Sunday...

WOD:
4 rounds:
7 muscle ups
15 deads @225#
30 walking lunge steps

Results:
Dave N-12'something
Carson-17'31"

After getting obliterated by this wod, it was time for tabata row

Results:
Carson-1012m
Dave N-1011m

Hahaha!

Tomorrow we are going to destroy some strength and probably run....tomorrow the site launches for the open and I am extremely jacked about that.

Big D

Jerk and Jackie

Today after an impressive IDI finish, Mike and HB and I decided to throw some weight overhead!!!

4X5 snatch PP
5@135#
5@165#
5@185#
5@205#

Then it was split jerk time
6X3 split jerk
3@185#
3@200#
3@210#
3@215#
2@225#
HB did it a bit lighter trying to focus on technique

Then it was boom time!!!!

Carson PR @ 240#
Mikey PR @ 245#
HB PR @ 205#


After this we did Jackie:
1000m row
50 thruster naked
30 pullups

Results:
Carson: 6'52"
Mikey: 7'01"
HB: 7'30"

Looking up!!!  Great job all!

KB Much?

Today was a very nice kettlebell day...

WOD:
800m sprint
50 kb swing 1.5pood

Results:
Carson-4'49"
Rodney-5'06"
HB-5'15"

Then HB and I did 75 2pood swings a piece 5, 10, 5, 10 etx.


Boom!

Back squat boom, Thruster pow

After posting a post this morning, I'd thought I'd take the time to let ya'll know what I just did here at the 609.

Back Squat
8@185#
6@205#
6@225#
4@235#
2@245#
2@265#
2@265#

Then on the minute for 6 minutes:
5 thrusters @135#
Ended with 30 reps

Now i'ts time for some Mo's, an apple, some milk, and the 2nd half of a glorious work day.

Sectionals here we come.

Pat Barber's a monster!!!

Back to the Grind

February 26th and 27th were pretty intense days.  This is because the SWFitness Throwdown was going down.   We had an amazing time competing and getting to know new athletes from the crossfit world.  It is such a wonderful community enterprise with only bigger and better things to come.  I ended up 5th, Mike F finished 15th and Wlad finished at 22nd. 

...for official scores or if you want to see each WOD's score and placement, visit http://www.swfitnessthrowdown.com/ and click on the results bar.  If you would like to see videos or photos of the coverage from the throwdown, visit http://www.sicfit.com/ and search accordingly.

...now that I am not sore or trying to recover, it's time to get back to work.

Yesterday Dave N came up and we rocked this nasty little metcon...

WOD:
50 doubles
15 squat snatch #95
9 HSPU
15 burpee pullups
20 alt arm DB snatch #40
1000m row
20 alt arm DB snatch #40
15 burpee pullups
9 HSPU
15 squat snatch #95
400 m run
25 kbs 1.5 pood

Results:
Carson-19'51"
Dave-19'55"

Then we loaded up 205# on the bar and tried to complete 50 power cleans as a team alternating reps in under 10 minutes...we accomplished this in approximately 6'.   Then we came inside and did 5 more a piece just so we could say we did 30 reps each...

...getting STRONG BAABYYY!!!


...updates and more photos to come

...PR'in snatch @ 185#...I pulled 195# to my eyeballs

Preparation

Today Dave came in and that means one thing...WORK!

WOD 1:
AMRAP 3':
5 pullups
5 dips
Results:
Carson-6+3
Dave-7+5

Rest 1'
AMRAP 3':
5 2pood kbs
5 pushups
Results:
Carson-8+5
Dave-8+4

Rest 1'
AMRAP 3':
5 GHDSU
5 Shoot throughs
Results:
Carson-4+5
Dave-3+5


Then after a delicious protien shake, we did:
3 cleans @185# on the minute for every minute,
then we switched to 205#

...then I PR'd my power clean @225#...

...then I did like 20 pistols on each leg

...Congrats to HB for a 6'56" 2k Row PR

His new stuff!







Snatch work and tabata manana!

Hard 2 days, taper 3

Today, Monday=moderate back squat:

5@185#
5@225#
5@225#
5@225#
5@245#
5@245#
1@275#

Then right away...

WOD:
15, 12, 9
Burpees
Toes 2 bar

Results:
Carson-3'22"

Tomorrow, Tuesday, Dave N will be here and we will get after it


Boom!

Hmmmm

Showed up Saturday Morning and did the class wod...Kelli M did a great job...

WOD:
200 m OH carry #65
Doubles
Jumping squats
Burpees

Each team member counted own reps and switched when teammate got back from the overhead walk.

Nice job all!

Me and Mikey and Ro hung around afterward...they cleaned and I snatched...


Then later we did a nasty little breather...

WOD:
3 rds
400 m run
21 box jumps
12 2pood swings

Results:
Carson-8'02"
Mikey-9'16"
Wlad-8'12"
Ro-8'23"

Competition this weekend in the dirty EP!!!  We are gonna rock it!

MMMM....

Freakin A!  Dave N and I decided to do the final wod from the fitness throwdown in EP...it was the most grueling thing I have done in a very long time...

WOD:
A. 6 minute AMRAP
6 hang clean #155
3 burpees

Results:
Carson-8 rounds +2
Dave-8 rounds +2

B. Tabata mashup up with Deads #155 and Box jumps

Results:
Carson-Deads-12, 8, 12, 12
            Box jumps-12, 13, 12, 15
Dave-Unknown

C. 3 rounds for time:
10 squat cleans #155
5 handstand push ups.

Results:
Dave-5'33"
Carson-5'37"

Now all of the wods have been completed and I have an idea of how I want to approach each one...it's gonna be a great time!!

  





Nik gettin' some at home







Rest tomorrow...

On the fly

So Dave N came in this afternoon...I was initially going to rest but he convinced me otherwise...I have been hitting it really hard these past few days trying to prepare for the SWfitness throwdown...

so we did a little variation of Amanda....

WOD:
9 bar muscle ups
9 jerks #155
400 m run
7 ring muscle ups
7 jerks #155
400 m run
5 muscle ups (2 bar 3 rings)
5 jerks #155
400 m run

Results:
Carsonian-10'40"
Dave "My fingers Hurt" Nickel-12'16"

Nice work bud!!

Before this wod I did some backsquat...
5@135#
5@185#
5@205#
5@225
5@245

The boom and the pow...nasty little AMRAP to come tomorrow
5@

Tuesday ABOOM!

Started off this mornin' with Mikey F....

...decided to do a variation of Barbara with some gymnastics movement!


WOD:
3 rounds with 3' rest in between rounds of:
10 hspu
20 pushups
30 pullups
40 sit-ups
50 doubles

Results:
Cars....1. 3'48", 3'51", 4'47"
Fio...1. 4'02", 402", 5'17"




















Then we decided to do a nasty little endurance wod!!!

WOD:
800m run
30 wallball shots #20
400m run
100 double unders
1000m row
30 wallball shots #20
500m row

Results:
Carson-15"37
Mikey-16'25

Boom!

After endurance wod

Winners of OGS (sorry for blur...I'm using a different computer than usual and I don't really have time to be precise)



Props to Doc Walding who has been tearin' up the strumph lately...that's him dipping a 2 pood bell like 8 times...

He also completed 5RM dead@ 365#


Peace

OGS

Operation Get Some was a  complete success.  We had a total of 16 or 17 athletes who showed up on time and were ready to get to work...

Thanks to all volunteers and spectators for supporting our CFCP family.

Here were the workouts:
1. 3 rounds of 300m row and 10 back squats 185/135
2. Max shoulder to overhead
3. AMRAP 12' 3 burpees/6 squats/9 kbs 1.5/1pood
4. 800 m. run followed by 50 games style pushups

Results:
1st-HB
1st-Rochelle

1st Intermediate-Shelley
1st Intermediate-Joe

Givin' awards (athlete picks to come soon on FB)






After this successful competition, I completed the .com from friday...

WOD-
"Whitman"
15 kbs 1.5pood
15 cleans #95
15 box jumps
7 rounds for time

Results:
Dave N. 15'35"
Carson 15'53"
Mike F. 18'and change
Wlad 21'52"

This hurt our lower backs so bad : (

...this wod was not for Wlad.


Congrats to Deric for and Robert for finishing third place in their divisions!!

BOOM!

Then today, Monday, I completed WOD #1

30 paralette burpees

Run 100 yards

30 snatch kb #53 one arm

Run 100 yards

30 pp #53kb one arm

Run 100 yards

Results:

Carson-5'04"

Deric-3'51"

HB-7'31"

More to come after work today...

Squat Clean

Rocked some 3 position cleans today...

5 sets:
3@175#
3@185#
3@195#
3@205#
3@205#

Boom!...then jogged 1200m...


OPERATION GET SOME TOMORROW!!!   Be there at 7:30am if you are competing...

Volunteers needed...

Rest with boom

Today was a semi-rest day...

Did: Snatch PP from back rack
5 @ 135#
5 @ 185#
3 @ 205#

Did: Snatch Pulls
5 @ 235#
5 @ 235#
5 @ 235#

50 burpees for time:
Results: 2'18"

50/50 GHBE/GHSU

Boom...OGS on Saturday!

Big Boom

After the squat snatch yesterday, it was time for some heavy back squat...

5@#185
5@#205
5@#225
5@#245

then 2 sets of 3@#265

the kicker is that in between each set, I rowed: 4X800m time trials

Trial 1-2'42"
Trial 2-2'44"
Trial 3-2'42"
Trial 4-2'40"

I was glad to stay consistent on my time trials because the lactic acid build/recovery/suckiness in between sets was hard as a mofo...

then after work, Wlad, Nik, Heather and I got some KBS (kettlebell swing) action on!

100 reps 2pood
completed 15, 15, 20, 15, 15, 20....unbroken...good rhythm with the boom!

 BOOM! (it's not me but it kinda looks like it)

EP WOD #2

Today Dave N. and I did the 2nd WOD from the SWfitness challenge.

WOD:
Find max snatch
rest 5'
then:
5 sqt snatch #135
5 rounds Cindy
5 sqt snatch #135
50 doubles
5 sqt snatch #135
30 pistols (15 ea. alternating)

Results:
Dave-8'54"
Carson-10'08"

this hurt a whole bunch...but was manageable...got a great feel now on how to pace this wod for the challenge.

...then we did some gymnastics!

...shot out to Joe Llamas for taking some awesome pics!!!

Yay Crossfit!!!

Run/Sled/Row

First of all, it's freakin' cold!

...so let go ahead and do a wod outside...

WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row

Results:
Wlad-13'41
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"

Back squat tomorrow...

...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!

Tough Monday...

Today was a tough day back after a junk food filled Super bowl Sunday!

I wanted to throw around #155 because this weight is used a bunch in the upcoming El Paso competition.  There are going to be some great athletes...also this weekend is the fittest games challenge where our very own Deric Maroooookwin and Robert Ayala are competing...come out to Crossfit Central and represent....

WOD:
6 rounds for time of:
5 squat cleans #155
9 box jumps
7 push press #155
5 handstand pushups

Results:
Carson-20 minutes flat

...this was very challenging...

Ro's list of challenging problems...lol










I LOVE ME SOME KETTLEBELL

The kettlebell or girya (Russian: ги́ря) is a cast iron weight looking somewhat like a cannonball with a handle, used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.^[1]

While today, there are sizes that range from 4 pounds (1.8 kg) to 175 pounds (79 kg), the traditional Russian kettlebell is usually one which weighs 1 pood, which is roughly 16 kilograms (35 lb).^[2][3]

Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, similar to a clubbell. This allows for a wide variety of ballistic and swinging movements.^[4] By their nature, kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.^[1][4][3] The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once,^[3] and in a way that mimics real world activities such as shoveling or farm work.^[1][4][2]

The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core.^{[5][dead link]}

Variants of the kettlebell include bags filled with sand or steel shot, water, or which take a variable number of plates.^[6] They also have a center of mass extended beyond the hand and allow for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening due to the shifting fill material.^{[citation needed]}

Saturday

Today was pretty awesome...

Got there early and did the class wod with Kim and some new guy...it was fun

We finished 1st with a time of 12'08"










Then for masters, we did this...it hurt

then we worked on some pistols and gymnastics...good stuff!

Congrats to Wlad and Sam who are getting there level one certs this weekend

Wlad in the Dallas snow

Run/Sled/Row

First of all, it's freakin' cold!

...so lets go ahead and do a wod outside...

WOD:
1 mile run
50 m. sled pull forward
50 m. sled pull backward
50 m. sled pull forward
50 m. sled pull backward
1k Row

Results:
Carson-13'53"
Dave "My fingers Hurt" Nickel-14'51"

Back squat tomorrow...

...if you have any question about life or just aren't getting along with the people in your life...the answer is always, 100% without a doubt to.......SQUAT MORE!

Fio Rockin "The Carsonian" in 20 degree weather

Crazy Stuff!!

Today was nuts!

Dave, Wlad and I did the dotcom....it hurt

WOD:
15 thrusters #135
15 pullups #35
21 thrusters #95
21 pullups #20
36 thrusters #65
36 pullups

Results:
Dave N- 9'24
Carson-10'40
Wlad-15'53

Wlad after .com.....ouch!








then after about 20 minutes of handstand walking, it was time for another breather...

WOD:
4 rounds for time of...
300 m. row
12 pwr snatch #115
24 toe to bar

Results:
Carson-16'37
Dave N-18'11

then I had to squat...but not heavy today

So I did:
5 rounds...
20 air squat
20 doubles

did this is 4'21

My boys!

Strumph...

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...

Holy Bajeezus!

Saturday was freakin nuts!!!

Dave decided to rock us with this nasty little WOD:

WOD:

5 Rounds for time:

7 deadlifts #315
30 doubles
400 m. run

Results:

Fio: 15' and change

Carson: 17' and change

Dave N.-19' and change
HB-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!  

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...

Rest?

Today was supposed to be a rest day, but I couldn't get over the fact that I couldn't do a "pistol"...so after some drills and lessons that I looked up on the net, I finally got em'!!!   Boom Baby!!!

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!...

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...

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"

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...