march 14, 2011

wup
3 rds
100 jump ropes
5 wall walks

wod
8 rds
5 squat cleans
7 pullups
9 kb swings

after
tabata situps

March 11, 2011

WUP

100 jj

WOD

4 rds

25 sit-ups

25 back extension

25 pullups

25 kbswings

March 10, 2011


WOD

50-10
pushups
10-50
db squats
3 50 m sprint

after
50 situps
50 back ext

March 9, 2011

Well world i am back, no longer following someone elses blog. gotta do it my way. so here it goes.

WUP
3 rds
10 situps
10 scorpions
10 thrusters

WOD
amrap 15
6 OHS 65#
8 db push press 45#
10 hanging power cleans
30 jump ropes

Feb 22, 2011

WUP

3 rds

10 pushups

10 chinups

10 back extensions

10 sit-ups

10 ohs bar

WOD

7 rds

100 jump ropes

7 pullups

Rest 3 minutes

7 rds

100 jump ropes

7 ktes

75 ohs bar

Feb 18, 2011

WUP
3 rds
15 pushups
15 back extensions
15 kb swings

WOD
4 rds
25 pullups
25 deadlifts
400 m run

Feb 17, 2011

Wup

10 press

10 lunges

3 rds

WOD

10 rds

20 squats w/bar

20 presses w/bar

20 hanging cleans

Feb 17, 2011

Wup

10 press

10 lunges

3 rds

WOD

10 rds

20 squats w/bar

20 presses w/bar

20 hanging cleans

Jan 27, 2011

WOD

50 DB Thrusters
50 Back Ext
50 Pullups
50 KB swings
50 Pushups
50 Lunges
50 Situps
50 DB row

Also, you must wear a weighted vest for this

Jan 26, 2011

WOD
21-15-9
ohs
pullups
with a weighted vest

Jan 25, 2011

wod
800 M RUN
50 PRESSES AT 95#
75 LUNGES W/ 45#
100 SITUPS
800 M RUN

Jan 23, 2011

WUP

1000 m row

Dynamic stretches

WOD

21/15/9

Bench 95

Hanging power cleans 65

10 db lunges between rds

Then

200 m row

21/15/9 pullups

10 box jumps x(3)

Jan 21, 2011

WOD

10 rds

One Arm DB Power Clean Right

One Arm DB Front Squat Right

One Arm DB Push Press Right

One Arm DB Front Squat Right

One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left

One Arm DB Front Squat Left

One Arm DB Push Press Left

One Arm DB Front Squat Left

One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number

Jan 20, 2011

WUP

CF Warm Up

WOD

7 rds

30 kb swings

10 pullups

Tabata

Back ext.

Jan 18, 2011

WOD
This is from Brandt Fitness, i a m going to follow his website and list my mods along the way.

50 Thrusters
30 dips & pullups
40Thrusters
24 D/P
30 Thrusters
18 D/P
20 Thrusters
12 D/P
10 Thrusters
6 D/P

Jan 7, 2011

WUP
3 rds
10 burpees
10 t-pushups
10 ktes

WOD
6 rds
15 pullups
20 pushups
25 squat cleans

after
100 situps

Jan 6, 2011

WUP
ride your bike for awhile

WOD
30 squats
1 mile very fast bike ride
25 pushups

1:00 rest between rds, 5 rds total. You need to increase the movements by 5 after each rd.

Jan 4, 2010

Way to go TCU!!!!!

WUP
5 Cindy's

WOD

Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.


10 minutes of yoga afterwards, mandatory

Jan 3, 2010

WOD
AMRAP 30

8 pullups
16 back ext
16 sit ups
300 m run

Jan 2 ,2011

WUP
1000 m row

WOD

Strength
5 rds
back squat

Met Con
amrap 10
10 presses
10 box jumps
60 m farmers walk

Jan 1, 2011

Happy New Year!!!!!!!!!!!!!!!!!!

WOD

400m row
50 press
400m run
50 squats
400m row
50 pushups
400m run
50 pullups

I went to Brandt Fitness and martial Arts this morning, this was his WOD for today.


Session Only Today!
Video: Rack Jerk
15 min of Behind the Neck Rack Jerk Practice (go heavy or go light!)

WOD:Max rounds in 15 min:
3 Forward Rolls
10 HSPU
30 Double-Unders

Dec 27, 2010

I hope everyone had a wonderful Christmas especially the kids. Now that it's over and the New Year is upon, it's time to get back to some Xfitin.

Strength workout before work:

5x8

Bench

WOD

7 rds

14 back ext

7 lunges

7 elevated pushups

7 pullups

7 pushups

7 lunges

You must wear a vest or add weight for every movement

Dec 17, 2010

1 mile run

6 rds

25 pushups

15 riding squats

25 situps

15 box jumps

1 mile run

Dec 16, 2010

WOD
5 rds
6 forward/backward lunges
12 presses
12 curls
12 pushups

Dec 15, 2010

WOD
45 squats
45 bench
45 pullups

45 squats
45 dips
45 pulls

45 squats
45 thrusters
45 situps

Dec 14, 2010

WOD
5 rds
8 presses 95#
16 squats
16 pushups
8 kbs

8-6-4
ktes
farmers lunge
50 m farmers walk

Dec 10 ,2010

WOD

5k

Strength

8 rds
Bench Work
Back Squats

Dec 9, 2010

Double Daze

5 rds

1 stair

15 hanging clean & jerk

7 rds

7 deadhang pullups

7 lunges

7 elevated pushups

7 back extension

7 ohs

Dec 7, 2010

warm up

cf warmup

WOD
10-40 ladder
ohs
40-10 ladder
pushups

10-40 ladder
dips
40-10 ladder
sit ups

Dec 6, 2010

Wod

5 rds

5 hanging clean jerks
7 pulls
9 pushups
11 squats

Strength

5x5 presses

WOD

Minute Man

Do each movement for a minute, with a minute break after the last movement.

5 rds

Situps

Back extensions

Pushups

Pullups squats

Nov 30, 2010

maybe another rest day for me, i have to work and there is no one here to cover dispatching. probably best for my knees. That being said, today is day 2 of the Xfitone Paleo Challenge. I am accepting ideas for t shirt designs. I will be giving out free tees to the most improved Xfitter for the month of December and i will also give a free month to any Xfitter that participates in my program for at least 1 day in the month of December.

Also, many props to 81 for power cleaning 175 at the unnamed box in A-Town. i know he owes at all to XFITONE.COM. much respect!!!!!!!!!!!

Nov 29, 2010

Rest day for me, nice easy work out yesterday trying to loosen up the joints. Since, today is a Monday and it sucks, maybe today is a good to start the popular trend of a strict Paleo Diet. YEA!!!!!!! That means no beer! ThaT sucks arse, but it will be worth it: or will it. Stay tuned for the details. Oh 81, I am going to kick your ass!

Nov 28, 2010

WOD

5 rds
max dead hang pullups

3rds
400 m run
50 thrusters 45#
50 situps

Nov 27, 2010

WOD

21-15-9
95 bench
65 hanging cleans
100 m farmers walk

Nov 26, 2010

WOD

4 rds

200 jump ropes
25 thrusters
25 situps
25 scorpions
25 true pushups

Nov 22, 2010

warmup

3 rds of cindy
with 20 situps and 20 back extensions between rds

WOD
120 pullups
120 dips

Nov 17, 2010

WOD

100 pullups for time
3:00 rest
100 pushups for time

Nov 12, 2010

warm up
do something

WOD

10 rds

100 jump ropes
30 pushups

afterwards
100 situps
100 back extensions

Nov 11, 2010

WOD

6 rds
50 squats
15 pullups

after

4 rds
tabata l-sits-back extensions

Nov 10, 2010

WOD

5 rds

100 jump ropes
25 back ext
25 pushups
100 jump ropes
25 pullups
25 presses

Nov 9, 2010

WOD
50 squats
21 pullups, dips, half getups
75 squats
15 pullups, dips, half getups
100 squats
9 pullups, dips, half getups

Nov 6, 2010

Warmup

cfe

WOD

Death by Pushups

with a weighted vest.

Nov 5, 2010

First of all, yesterday was

Nick's birthday. Happy birthday to him!!!!

WOD

Please refer to Brandt Fitness/Crossfit website for the workout today.

10 Rds

15 kb swings

15 pushups

no sprinting for me, playing softball tonight

Nov 2, 2010

WOD

5 rds

10 pulls
20 pushups
10 deadlifts
20 situps
10 press
20 squats

after

60 scorpions

Oct 29, 2010

Warm up

3 rds
15 ohs
10 dips

Wod

8 rds

7 pushups
5 clapping pushups
3 jumping pushups

3 weighted pullups
5 dead hang pullups
7 kipping pullups

after
50 ohs

Oct 27, 2010

Warm Up

Do something to flow with

WOD

5 rds

12 pushups
12 pullups
12 hang power snatch
12 press
12 kb swings

Oct 21, 2010

Rest day for the weary.

This picture is of a church in Radda Italy and the procession is after a cermony for some children from the village. It as cool to see everything and all.

Oct 20, 2010

Warm up

50 Burpees

Wod

Amrap 20

6 L chinups/kte complex
9 Ring pushups
12 Pistols


5 x 50 m sprints

Oct 19, 2010

Warm up


cf w/u


WOD

7 X 7

burpee deadlifts
mountain climbers 2 count
true pushups
forward lunge
reverse lunge
pullups

Oct 18, 2010

Wod

25 situps
25 back ext
21-3 presses
farmers walk around building

8 min row

3x15

135 bench

45 ohs

500 m row

3x15

Dips

Hanging power clean

500 m row

3x15

Burpee pullups

95 back squat

500 m row

3x15

95 push press

Box jumps

Oct 15, 2010

Warm up

do something

WOD

Let's do Cindy today

5 pullups
10 pushups
15 squats

Oct 14, 2010

First of all, Happy Birthday to the lovely and talented Mrs. Jackson.

WOD

3 rds

20 squat cleans
15 pullups
10 situps
100 jump ropes


then,

5 x 50m sprints

Oct 12, 2010

Warm up

Hanging power snatch
Jumping Jacks

WOD

6 RDS

Max Dead Hang Pullups/Chinups
40 squats

All movements must be done with a weighted vest

Oct 11, 2010

Warm up

CF warm up

WOD

4 rds
25 clean jerks
25 pushups
25 situps
300 m run

tabata OHS

Oct 7, 2010

All I can type is that clean and jerks suck and so does my performance at them. If you happen to follow this website then get ready to love em and be em. Enjoy the game!

Oct 7, 2010

Warm up

3 rds

5 burpees
10 lunges
15 jump jacks

WOD
21-15-9
power cleans overhead
pullups
farmers walk bottom hill and back

Oct 6, 2010

warm up

1 mile run

WOD

"7 Deadly Sins"

7 rds-7 reps each

pullups
ring dips
goblet squats
handsoff pushups
half getups
back ext
kb swings

October 1, 2010

First of, congrats to the Western Division Champs, The Texas Rangers!!!!!!!

Secondly, today's workout must be done with a weighted vest, preferably with a 20 pound vest or more.

WOD

3 rds
10 t pushups
10 single leg burpees
3 rds
10 thrusters
10 commando pullups
3 rds
10 kte's
10 reverse lunges with dbs
3 rds
10 hands off pushups
10 back extension with a db
3 rds
10 kb swings
10 double unders

cool down
50 ohs wall squats

Sept 30, 2010

Warm up

3 rds

10 burpees

10 mt climbers

10 situps

WOD

10 rds

10 pullups

10 presses

10 deadlifts

Sept 29, 2010

I am going to take the day off after 4 days of some good work.. Oh, yesterdays wod was cut to 5 rds, 8 was too much.

Sept 28, 2010

Warm up

3 rds

10 each
pushups
pullups

WOD

8 rds for time

100 jump ropes
25 back extensions
25 kb swings
100 jump ropes
25 situps
25 kb swings

Sept 27, 2010

Wod

Since its Monday and i feel like hell, it's fo a little Murph time

Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Sept 23, 2010

Warm up

do something

WOD

Park Day

4 RDS

50 m burpee broadjumps
25 hands off pushups
50 m reverse walking lunge
25 clapping pushups

Sept 22, 2010

Warm up

100 jumping jacks

WOD

25 situps/back ext
21-18-15-12-9-6-3 presses
farmers walk around building

Sept 21, 2010

Warm up

6 pistols
7 pullups
8 pushups

3 X

WOD

120
Dips
Pullups

Just a great picture of a great person.

Sept 20, 2010

Warm up

3 rds

10 pass throughs
10 ohs
10 pushups

WOD

8 rds

8 pullups
8 thrusters
8 elevated pushups
8 ktes
8 kb swings

Sept 19, 2010

wod

from mainsite

4 500 m rows for time

After two days of not working out, i am beginning to look like this.

Warm up

2 mile run

WOD

150 thrusters

Sept 14, 2010

Warm up

3 rds

40 burpees

WOD

Amrap 20

5 ktes
5 pullups
10 pushups
30 m lunges

Sept 11, 2010

Rest day, watching Emma play soccer. good times.

Sept 10, 2010

Warm up

pistols
sansom stretch

WOD

AMRAP 30

50 m lunges
50 m run backwards
10 pushups
50 m reverse lunges
50 m run
10 pushups

Sept 9, 2010

Warm up

400 m run

3 rds

20 pushups
20 pass through


WOD

5 rds

100 jump rope
max reps press
20 back ext
20 situps
max reps pullups

Sept 8, 2010

Wod

50-10 pushups
10-50 goblets
50 m run

Sept 7, 2010

Warm up

10 situps
10 back ext
10 powercleans

3 rds

WOD

AMRAP 20

5 L Pullups
10 Pistols
15 Elavated Pushups


Tabata OHS after wards

Sept 3, 2010

Inspired and aspired by the Godfather

All inclusive WOD today:

600 m run
Gate to gate Burpee broadjumps
50 pullups

Bouna fortuna!

Sept 2, 2010

Warm up

100 jj

WOD

7 X 7

Kte's
Ring dips
Kb swings
Jump Squats
Back ext
Deadlifts
Hanging P snatch

Sept 1, 2010

Warm up



WOD


21-15-9
Power clean/overhead
Pullups
Farmers walk bottom of the hill and back.

August 31, 2010

Warm up

800 m run

Wod
On the minute every min for 15min or unitl Failure to complete the Round in the set minute.

4 Clapping Push ups

8 Kettle Bell Swings, 2 Pood

12 Air Squats

August 30, 2010

Warm up
20 jj
20 sit ups
20 back ext

3 rds

WOD

Cindy Gone Ugly

AMRAP 20

5 weighted pullups
10 jumping pushups
15 waiter lunges

August 27, 2010

Active recovery day, endurance work.

August 26, 2010

WOD

8 rds

400 m run
10 pullups
10 pushups

August 25, 2010

Warm up

400 m run

WOD

21-18-15-12-9-6-3

situps
back extensions
kte's

one lap farmers walk after
each rd.

August 24, 2010

Warm up

3 rds

10 pass through
10 push ups
10 lunges

WOD

"Costanza"

4 Rounds

25 pullups
50 Squats
25 Hanging power clean and jerks

Tabata core work

August 23

Warm up

3 rds

Cindy

WOD

Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Post time to comments.





August 22, 2010

100 pushups and at least an hour of card
at a somewhat tiring pace.


August 20, 2010

Saturday rest and watch alot of soccer!!!!

August 20,2010

Warm up

100 jumping jacks

wod

100 jump rope
100 m sprint
rest while walking to the start postion

10 rds

August 19, 2010

Warm up

5 handstand holds
5 knee tucks
10 pulls

3 rds


WOD

7 rounds

7 overhead anyway
7 hanging power cleans
7 lunges with dbs
7 kbs
7 burpee deadlifts
7 pulls

August 18, 2010

Strength.

5 rds max pulls


Wod

Amrap 20

10 Scorpions
15 Jumping Jacks
20 Mountain Climbers

August 17, 2010

"Mook"

4 rds

15 kb swings
25 pushups
15 kb swings
25 thrusters
15 kb swings
25 situps
15 kb swings
25 pushups

August 16, 2010

Borrowed this from the Godfather of Crossfit

For time:
50 Handstand Pushups
50 ft Walking Lunges
30 Pullups
50 ft Walking Lunges
50 Box Jumps
50 ft Walking Lunges
30 Burpees

Post time to comments

August 6, 2010

Warm up
100 jumping Jack's

Wod

50 squats
40 situps
30 pushups
20 pulls

5 rds for time.

August 5,2010

Rest day!!!!!!!!

August 4, 2010

warm up

do something

Wod

50-10 ladder
pulls

10-50 ladder
pushups

August 4, 2010

21-15-9
clapping hands
peace sign each hand


just kidding, hopefully going to the mountains, therefore see you tomorrow!!

August 3, 2010

Warm up
10 lunges'
10 thrusters

3 rds

WOD

30 snatches (15 each arm)
30 push press
30 db squats
30 kb swings
30 punches (15# 15 each arm)

3 rds for time

August 2, 2010

Warm up
10 pushups
10 situps
10 squats

3 rds


Wod
Goblet squat progression
10 gs-@25-35-45
30 pushups
Db squat progression
10 DBS-@25-35-45
60 pushups
Thrusters
30 @ 35 or 45 DBS
90 pushups

August 1, 2010

Warm up
1 mile run

Wod
10 dead hang pullups
10 dips
200 m run

6 rds