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!

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)

.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...

A Ridiculous Day of Work!

Today was an awesome day at the 609 box...again I wasn't sure what was in store so we went to Big Dave Tillman...he came up with some awesome programming for the day!

We started off with a 2k row time trial

Results:

Carson: 7'12"

Wladi: 6'51"

Mike Fio: 7'05"

No matter what, the pinche 2k row always hurts so bad!

Wladi's time and self after his 2k PR!

After the 2k row, we had to work our Rack jerks!

Reps: 3, 3, 2, 2, 2

Results:

Carson: 185, 195, 205, 205, 215 and 1 @235#

Mike Fio: 205, 205, 215, 225, 235 and 1 @245#

  Working the Jerk!

Then we did front squats @ 8, 8, 4, 4, 2 reps superset with 20 back extensions...here is where the body was like wtf....but ain't nothin' a lil' white flood can't handle...boom!

Results: 

Carson: 155, 165, 185, 205, 225#

Wlad: 165, 185, 215, 235, 255#

Mike Fio: 185, 205, 215, 235, 255#

Then we had to WOD

10-1 reps each of:

155# pwr clean

chest to bar pullups

kettlebell swings 1.5 pood

Results: 

Carson: 13'02"...boom!

Wladi: 22'40"

...really tough...

Mike Fio preparing for 2k row and Wladi and I about to hit the WOD...

Another day in the books, .com tomorrow!

Tabata Somethin'

Today we rocked tabata somethin' else, and boy was it Somethin' Else!...haha

...scored 424

...it hurt

...the end

Open Gym

Saturday, January 15th was a great day at CFCP.  28 people showed up for 14 teams of 2 to complete the following workout I designed:

"A Buck Fifty"
Each team of two had to complete:
800 m. run
150 squats
150 situps
150 pushups
150 pullups or 250 squats
800 m. run backwards

Wladi and HB finished 1st with a time of 24'and change...saw great ROM and huge effort from everybody!
Great great job everybody.

I stayed later and completed the .com......"Elizabeth":
21, 15, 9 reps of squat cleans #135 and ring dips
...finished with a time of 9'22"

CFCP after FGB 5

Chest to bar at ACO

 

Fio after "Fran" got a hold of him at ACO

Damn sandbags raping me at ACO

Snatch/OHS/Row

Today was a nice day for some SNATCH...weather sucked though...

After not really knowing what to do today, Wladi came in and started snatching, so there it was...the class wod was 3 position snatch and then we had to find our max snatch...

I finished with #175 (much improvement needed)...and my buddy Sonny got the same!  Boom Baby!!

...then Dave told Wladi to complete the following:

4 rounds for time of:
300m row
10 OHS #135 (overhead squat for those of you who don't know what OHS is)

Wlad started us off early with a time of 9'24"
...I later did it with a time of 9'05"
...Then D' came later and completed it with a time of 7'36"

D' with some OHS action

Tomorrow I coach class at 9:30 AM at the new box...it's gonna be some great fun.

See ya'll there!

Ummmm...Quite a Ridiculous Day!!

Today Dave, me, Mike and Wladi hammered ourselves...we put to the test what "work" really means.  Learning to take it to the next level will only get easier with the amount of work we did today!...with that 1 million dollar purse and 10 year contract, it only makes sense to push it and pull it with max effort!

WOD 1: "Jack"
Complete as many rounds as possible in 20 minutes of:
10 push press 115#
10 kettlebell swings 1.5 pood
10 box jumps (24 inches)

after seeing some of the big dawgs on the .com complete it, we decided to run with it...I finished with 14 rounds +5 pp...Dave finished with 13 rounds +5 pp and mike finished with 12 rounds and 8 pp...we totally rocked it baby!!!  The boom and the pow.

Dave, Mike and I after this WOD!









WOD 2: .com for 1/12/10
Complete as many rounds as possible in 15 minutes of:
Row 250m
25 pushups

Wladi joined in for this wod and took the cake with 8 rounds and 200+m on the row...I finished with 8 rounds even (tied with Clever woman)...dave finished 7 rounds and 13 pushups, and mike finished 7 rounds and a couple hundred meters....we kicked ass on this wod as well...

Dave, Mike and I prior to this WOD!









Then I went on to complete 6 rounds of 3 reps of:
3 position cleans:
#165
#185
#195    I completed all of these rounds and then PR'd my squat clean @ 235#
#205
#215
#225

So much boom and pow today it was ridiculous...excited what is in store for the future of CFCP and it's athletes!

Off to tennis...

DOTCOM

The boom and the pow was today at noon:
The landshark and I performed the .com in the biting cold.  We knew it was going to be a challenge but we pushed through...

WOD:
3 rounds for time:
6 muscle ups
30 wallball shots
12 handstand pushups
15 power cleans #135

I finished with a time of 21'08 and Wladi finished right behind me at 27'ish...it sure is tough to breath in cold weather and extremely rough on the hands!

but that's why crossfit is...Constantly Varied!

 



Cold muscle ups!  Long live Crossfit...

BACK SQuAT!!!

Got warmed up today with the Cedar Park class WOD....
WOD:
150 pushups-score is timed attempting to complete in as few sets as possible...once muscle failure hit, you had to run an 80m run...awesome fun!

Time was 7'24" (completed in 4 rounds).

Saw a lot of awesome push from HB, Jason (we missed you), Jodie G., Samantha, Heather, Kelly, Liz(who kicked total ass) and Lawrence!  Nice job yall'!!

HB after the class WOD-gettin' all swoll and such!










Then I went on and did a squat pyramid-
7 @ 225#, 5 @245#, 3 @ 265#, 1 @ 275#
3 @ 265#, 5 @ 245#, 7@ 225#.....then
...as fast as possible completed 30 reps at 135#
...this hurt a whole lot...get SOME!

PALEO FOOD MAKES YOU FEEL GOOD!
-stop eating canned crap and sugar and you will be a beast!
Take after us...

This night consisted of paleo margaritas...BOOM
-cauliflower rice
-chicken
- grilled pork chops
-asparagus
-zuchinni
-sqaush
-avacado
-IT was AmazInG!