Lazy and sore

And old.

Ran 1 & 1/2 miles, light pack, tunes, should have ran 6.


Fresh new kicks (Thanks lovely wife)

In some new Nike Metcons
2:00 row to warm up, some dynamic stretching

25 Box Jumps 24"/20"

50 Ring Rows (sub due to rotator cuff)

75 Abmat Sit-ups

100 Double-unders

1.5 Mile run (outside, beautiful day, new kicks, yut)

100 Double-unders

75 Abmat Sit-ups

50 Ring Rows (sub due to rotator cuff)

25 Box Jumps 24"/20"


Some hip stretches to cooldown, then out.


Xmas and the inevitable new year's rush

This past week was a blur of too little WODs, and since it was Christmas with family visiting that is good to go by me.

Today, 28 Dec:

Warm Up:
3 rounds, not for time of...
5 strict pull ups, alternating grips each round
7 ring push ups with a turnout on top, knuckles just off the ground
12-15 walking lunges
10 hug-a-twinkies (look it up, its CF OG)
10 air squats
10 pass throughs

Then, also not for time:
Warm up to working weights in 10 min, then 3 rounds
5 Back squats at 205 lbs
7 Deadlifts at 205 lbs

METCON, slightly scaled and stolen from crossfitlinchpin.com:
21,15,9 rep rounds for time of:
225 deadlift
115 overhead squat

Cooled down with some shoulder rehabby type stuff, Ys, Ws, Ts in the meat gym on some pulley machine.


Two a day, but once

So today I borrowed two pages from Linchpin, slightly lessened each.

5x2 hang power cleans, worked up to 205.

Then, 4 rft,
15 c2b pull ups
15 push ups
15 kick up to handstand
15 box jumps 24"
15 ghd sit ups

Somewhere around 18 minutes, didnt take note...


40 minutes

Today I just needed active rest, so I ran for 40 minutes around base.

Get outside sometimes.

It's all good.

Linchpin plus

Some warm ups, don't remember them.

5 pendlay rows @135
5 bench presses @115

Just trying to move the bars fast.54

From crossfitlinchpin.com
30 back squats @133
20 burpees to 12in target
10 muscle ups


Crazy sweaty wod fiend

3rds warm up
15 squats
10 presses
5 pulls
20 double unders
Variety is essential.

3 Front Squats @135

Then, for time:

6 clean and jerks 185
8 clean and jerks 155
10 clean and jerks 135
12 clean and jerks 115
14 clean and jerks 95

2:00 rest after each rnd


CrossFit kailua visit

Light warm up, as in talking to people and playing with the kids, then:

In 7:00
40 50lb DB snatches
400m run
40 50lb DB snatches
DNF, 20 snatches short
Rest 2:00
In 7:00
40 box jumps
400m run
40 box jumps
4 something...another 2:00 rest
Then for time:
80 double unders
800 run
80 double unders


Inside day

3 rnds warm up:
5 strict pull up,
10 push ups
10 walking lunges
10 jumping squats
400m run

20 min to set heavy back squat: 270

5rds, not for time of 1 power snatch + 1 hang power snatch + 2 overhead squats 1:00 rest, working up from 95, hit 140

3:00 rest

5x 3 inch deficit kipping HSPU
3x L-pull up


On the oak and tire

Warm up 5 rnds, 5 pull ups, 5 dips, 10 walking lunges.

5 rnds, not for time;
10 two 12kg KB swings
10 box jumps, 30 inch
100 ft shuttle run

Rest until 80% recovered between rnds.

Then, using hmmwv tire (~250 lbs)and 6ft log (~200lbs); 4 rds, afap
30m tire flip
30m log shoulder and carry


Defeat the inner p^$$¥

Saw Joe Rowan post this phrase yesterday about getting in his workout, how he had defeated his inner pussy for the day. It was enough to help me defeat mine.

Now to get back to posting my work routinely.

20 min to go heavy, n*power clean+1 jerk,
5,3,3,2,2,2,1,1,1 made 210 failed at 215.
EMOM10 alternating 1 40lb chain weighted muscle up, 180 power clean, hang squat clean, push jerk.

Not for time, three unbroken rounds:
10 burpee over the bar
25 ab mat sit ups

Then 5x5 skin the cat to back lever

At the old HQ, CrossFit MECCA in 2007