Archive for November, 2010

If I couldn’t get my arms to work before this WOD – they are utterly shot now. Pre-WOD Double-unders Best: 18 d-d-d. Also 11 d-d-d and 10 d-d-d Some SPT and OHS work + more situps WOD Wendler Back Squat 55(5) 70(5) 85(5) Worked on speed out of the bottom 4 rounds – 15# DB […]


This is the final deload week. Not as much progress this time as last time. I’m going to blame 3 things – High stress during this cycle – Crappy nutrition – Minimal sleep. Jim Wendler is pretty frank in stating that this works best when you have the stress, sleep and nutrition in line. After […]


Great thing about hanging out with young nieces and nephews – the resulting respiratory crud. Went to the box – but ditched the heavy cardio portion of the program. Just not breathing well. Thanks Tes for working with me today. Pre-WOD Double-unders. Best: 18 d-d-d Also: 12 d-d-d Group warmup WOD 5 unbroken power snatch […]


Pre-WOD redline stretching – focus on hamstrings, hip flexors, ITB, shoulders WOD – Cindy AMRAP – 20 minutes 5 pullups 10 pushups 15 squats 10 rounds + 2 pullups. Done Rx for the 1st time! ——————————————————– As a measure of progress – Half Cindy was my first CrossFit workout. June 2, 2009 AMRAP 10 min […]


Gee Brain, What do you wanna do tonight? Same thing we do every night, Pinky. Try to take over the world! ——————————————– In last year’s essay – my goal was to “move around my bodyweight easily.” We’ve made significant progress towards that goal. – Deadlift 2x bodyweight (270) – Well, managed to make it past […]


Pre-WOD 5 minutes double-unders Best: 12 d-d-d Also: 10 d-d-d 10 minutes – on the minute 2 Squat snatch 12# 3 V sit 3 ring dips – toe assist. Note to self, next volume training – no toes. WOD Wendler Press 55(5) 65(3) 70(3) – just like last time. 5 rounds 3 weighted pullups 5# […]


Pre-WOD redline 10 minutes – on the minute 2 SDHP 35# 2 OHS 35# 3 pushups WOD 10 minutes – on the minute Assisted muscle-up – green band. Need to move to blue band. Wendler DL 140(5) 160(3) 175 (7) – Grip gave out before back after yesterday.