Thursday, December 31, 2009

WOD 12-31-09


50 - 40 - 30 - 20 - 10

Double Unders
Time: 15:00

Double unders were tough but I made it through! Was happy to have Meredith join us again for the WOD - she did really well!

Getting the double unders, Meredith in the corner of the picture!

WOD 12-29-09

Push Jerk
2 - 2 - 2 - 2 - 2

25k - 30k - 35k - 45k - 50k


10 hang cleans
20 burpees
8 hang cleans
16 burpees
6 hang cleans
12 burpees
4 hang cleans
8 burpees
2 hang cleans
4 burpees

Time: 11:26

Ran out of gas today! Definitely feeling the effects of Christmas eating!

Monday, December 28, 2009

WOD 12-28-09

Overhead squats
3 - 3 - 3 - 1 - 1 - 1

15k - 25k - 30k - 35k - 40k - 45k

45k (99 lbs.) was a major PR for me, so that felt really good.


3 rounds for time of:

10 man makers (20 lb. dbs)
25 weighted sit-ups (10k plate)
200 jumpe ropes

Time: 20:30

Manmakers were definitely tough! Glad we are doing them though.

Run WOD 12-27-09

Meredith and I got to the park 30 minutes early and ran 2 miles beforehand. Then we met up with the group to run 7 miles..but due to a slight miscalculation we ran a little over 8.5! So that gave us a total of 10.5 for the day, not bad! Felt pretty good too. I believe our time for 8.5 was right at 1:20. Everybody did great with the extra mileage! Meredith felt like it was a stroll in the park and I was nearly crippled this morning. Haha just kidding, my hips were just a little tight.

The group after the run!

WOD 12-26-09

50 floorwipers per side (65 lbs.)

"Lucky 7"

7 rounds of:
7 thrusters (65 lbs.)
7 pull-ups
200 meter jump rope

Time: 22:59

I did this one back on 3-31-09 when I first joined the gym, and I used a 32 lb. bar for the thruster and blue band for the pull-ups. I believe my time was right about 19 minutes. So to pretty much double the loads and still get a close time, I was really happy about that!

WOD 12-24-09

Back squat

(stayed light and only went up to 99 lbs.)


4 rounds for time of:
15 wall ball (14 lbs.)
6 ring rows
5 shoot-thrus (with paralletes)
15 box jumps (19 inch)

Time was 8 something I think... I forgot to write it down.

This was Meredith's first Crossfit workout! She did great and made it through all the back squats, then modified the WOD to two rounds. I don't think she is used to weight bearing exercises, so those back squats threw her for a loop. She made it up to 55 lbs., which is very good for a first time. Good job Meredith!

Tuesday, December 22, 2009

WOD 12-22-09

Power Snatch
3 - 3 - 3 - 3 - 3 - 3
15k - 25k - 25k - 30k - 30k - 35k

Then WOD of...

10 power cleans (35k)
800 meter run
15 knees to elbow
20 double unders
10 power cleans
600 meter run
15 knees to elbow
15 double unders
10 power cleans
400 meter run
15 knees to elbows
10 double unders

Time: 18:17

Another great WOD! Legs felt a little heavy on the runs (soreness from Tabata squats) but otherwise I was moving pretty quick! Knees to elbows definitely took me the longest, my abs were killing from last night's sit-ups.

Getting some height on the double unders! Must have been my last rep because I don't normally jump that high.

WOD 12-21-09

Front Squat
5 - 5 - 5 - 5 - 5

Stayed light: 25k - 30k - 35k - 35k - 35k

Then WOD of...
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. First 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull-ups: 8, 8, 8, 8, 7, 7, 7, 6 (59)
Push-ups: 17, 17, 15, 15, 13, 13, 14, 11 (115)
Sit-ups: 12, 13, 13, 12, 12, 12, 13, 13 (100)
Squats: 18, 16, 17, 17, 18, 19, 18, 17 (140)
Total: 414 reps

Another great WOD! Felt good and strong and was happy with my consistency.

Yes Meredith, that is the shirt you gave me.

Running WOD 12-20-09

The "Bay Area Running Crew" was back at it on Sunday morning and we did 6 miles together. I did two miles beforehand and felt great, although it was really cold. 7 miles next Sunday, with two before. Will have my sister Meredith running with us so that should be fun, unless she just takes off and smokes us all, which is highly likely!

WOD 12-19-09

Skill: Hold 1/4 bodyweight dumbbell overhead as long as possible.

I used a 40 lb. dumbbell (although 1/4 would techincally be 36):
Right arm - 1 minute 45 seconds
Left arm - 1 minute 20 seconds

Wow my left side sure is weak! I knew that beforehand, but I didn't know it was such a drastic difference.


4 rounds for time:
200 meter sandbag run (50 lbs.)
15 kettlebell swings (40 lbs.)
15 med ball cleans (12 lbs.)
20 overhead lunges (10k bumper plate)

Time: 16:17

This one was awesome. I felt great beforehand and during the WOD, and can tell that I am getting stronger and better endurance every day. I was pretty sore from Friday's two workouts, but I loosened up pretty quickly. I am looking at every workout as an opportunity to get better, with the goal of peaking at the sectional qualifiers in March.

Olympic WOD 12-18-09

Snatches 6 x 2
20k - 20k - 25k - 30k - 35k (pr on 35!)

Clean and Jerk 8 x 2
35k - 40k - 40k - 40k - 42.2k - 45k - 47k - 47k (pr on the 47ks!)

Deadlift 5 x 2
47k - 57k - 65k - 75k - 95k

This was a great workout! I felt really strong and was really excited to get those PR's in the snatch and clean and jerk. Form is everything with these lifts, and I am grateful for having two awesome coaches that are sticklers for good form.

WOD 12-18-09

4 rounds for time:

100 meter farmer's walk (25 lb. kettlebells)
10 tire flips
10/10 kettlebell snatches (25 lb.)
200 meter run
Time: 17:32
Was nice to have a beautiful day after all the rain! Note: tounge was not out intentionally.

Flipping that dang tire! What are you looking at Ray?!

Friday, December 18, 2009

WOD 12-17-09

Shoulder Press


Wasn't feeling all that strong! I don't think I have been eating enough and I could definitely tell when I was going for those presses. Will get 35k next time for sure. Also I probably went up too quickly, and should have saved 35k for last.

5 rounds of:

10 pull-ups
20 box jumps (25 inch)
30 weighted sit-ups (10k)

Time: 18:29

Shoulder presses

Weighted sit-ups

WOD 12-15-09

"Barbell Tuesday"

Power snatches 6 x 2
20k - 20k - 25k - 30k - 25k - 25k
(tweaked my neck/right trap a little on the 30k set so went down to 25k for last two sets)

Wide grip deadlift 5 x 4
25k - 35k - 45k - 55k - 65k

WOD 12-14-09

"12 Days of Christmas"

1 Handstand Push-Up
2 Sumo-Deadlift High Pulls
3 Toes to Bar
4 Burpees
5 Pull-Ups
6 Wall-Balls
7 Sit-Ups
8 Clean and Push-Presses
9 Ring Dips
10 Front Squats
11 Kettlebell Swings
12 Broad Jumps

As far as you can get in 30 minutes.

So, it goes like the song -
"on the first day of xmas my Coach Laura gave to me, 1 handstand push-up...
on the second day of xmas my Coach Laura gave to me, 1 handstand push-up, 2 SDHPs..."

and on and on...and on!

I made it to the KB swings and back down to 5 pull-ups. It was pretty tough - starting off every round with the HSPU really made it tough. But at least it was only one!

Monday, December 14, 2009

Endurance WOD 12-13-09

7 miles: 2 miles before group run, 5 with group

Was a dreary day, foggy and misty, but actually pretty good running weather.

I got to the park at 7am and did 2 miles on my own at a quick pace - right about 8 minutes per mile. I knew the 5 miler would be a slower pace so I wanted to get some speed in.

I was nice and warmed up at 7:30 when we headed out for the 5. I felt pretty good throughout the run, towards the end I could feel my hips getting pretty tight but other than that, the 5 was pretty easy, even got in a nice sprint finish. I will continute to run 2 to 3 beforehand and then do the longer miles with the group.

Everyone is loving the shirts!

Finishing strong!

WOD 12-12-09

5 rounds for time:

15 wall ball shots (14 lbs.)
8 burpees
15 knees to elbows
200 meter run
Time: 15:47

This was a great workout! We had a visitor from another local affiliate, and no way in hell was I going to let him get the top time. He took an early lead, but I stayed consistent throughout the rounds and ended up coming in 1st by a minute or so. Was probably the fastest 200 meters I have ever run, but it was awesome. He was a really nice guy, and I hope he will workout at our gym more often because he really pushed me. I feel that I am getting much tougher and stronger physically as well as mentally. I have a long ways to go and I am going to continue worker harder every day. Crossfit Games sectional qualifiers (which qualify you for the regional qualifier) are March 13-14, 2010 in Austin. I will be there and I will be ready to compete and represent Crossfit Bay Area. Yeah!

Watch and learn, buddy!

Saturday, December 12, 2009

WOD 12-11-09

AM Wod: Met-con
4 rounds of:

1 minute max rep slam balls (12 lbs.)
1 minute max rep kettlebell swings (40 lbs.)
1 minute max rep box jumps (19 inches)
1 minute rest

Total reps: 380

This was tough! I was able to stay pretty consistent throughout the rounds with 30 slam balls, 36 kb swings and 26 box jumps. The rx'd weight for kb was 25 lbs., but I need to get stronger so I went with the 40 lbs. I definitely could have hit 40 per round with the lighter kb, but I am glad I went heavier. Feeling it in the lats today though!

PM WOD: Olympic lifting

Power snatch: 5 x 3 (25k - 25k - 29.6k - 29.6k - 29.6k)
Power clean: 5 x 3 (29.6 - 35 - 39 - 39 - 39)
Push jerk: 5 x 2 (35 - 39 - 39 - 40 - 40)
Front squat: 5 x 5 (40k for all sets)

New Crossfit Bay Area shirts are in and they look great!

WOD 12-10-09



Deadlifts (145 lbs. - rx'd is 155)
Handstand Push-Ups

Time: 16:23 (approx.)

Well this was just a sucky workout! I am actually really glad we did it, as the deadlift and hspu are two of my weaker movements. I am getting better at both of them, and this workout really let me focus on gaining strength in those two areas. The deadlifts were not bad at all, but the hspus just killed me. But I finished and that is what matters, and I know the quicker times will come.

Tuesday, December 8, 2009

WOD 12-8-09

"Barbell Tuesday"

Power Clean + Push Jerk

6 sets of 1 clean + 1 push jerk x 3


25 - 35 - 37.2 - 37.2 - 39 -39


50 double unders

I'm getting pretty good at these! About 5 or 6 consecutive is my max, get more every day!

WOD 12-7-09

Max Effort Thrusters:

3 - 3 - 3 - 1 - 1 - 1

65 lbs. - 70 lbs - 75 lbs. - 80 lbs. - 91 lbs. - 101 lbs.


AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

14 rounds + 5 pull-ups + 5 push-ups

CFE WOD 12-8-09

85% Tempo

LC: Run 5 Miles

I ran 4 miles with the "Crossfit Bay Area Running Crew" near Clear Lake on Sunday morning. I believe we are doing 5 miles next weekend, so my plan will be to get there early and do 4 on my own and then 5 with the group. Sunday felt good, even after Saturday's workout!

Wendy, me, Sandra and Coach Laura before the run

WOD 12-5-09


Lumberjack 20
20 Deadlifts (155lbs) /Run 400m
20 KB swings (1.5 pood) /Run 400m
20 Overhead Squats (45lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (25 lbs each) /Run 400m

Time: 25:57

This was such a great workout! Crossfit Bay Area and Crossfit in Common hosted a great workout at the CF Bay Area gym. It was nice to compete against some different Crossfitters and raise money for the victims of the Ft. Hood shootings.

Headed out for a run under Coach Laura's watchful eye!

Overhead squats.

WOD 12-4-09

Back Squat
3 - 3 - 3 - 1 - 1 - 1

65 lbs. - 75 lbs. - 85 lbs. - 85 lbs. - 85lbs. - 85 lbs. (kept it light, so only went about 80% of max)


5 pull-ups
10 broad jumps
15 slam balls (12 lbs.)
20 floor-wipers (65 lbs.)

Time: 12:15

Thursday, December 3, 2009

WOD 12-3-09

50 Russian twists with 9 lb. ball
3 times max handstand push-ups
1: 3 pads, 12 push-ups
2: 2 pads, 6 push-ups
3: 2 pads, 6 push-ups


30 burpees
10 sumo-deadlift high pulls (65 lbs.)
25 double unders
20 burpees
15 sumo-deadlift high pulls
25 double unders
10 burpees
20 sumo-deadlift high pulls
25 double unders

Time: 14:42

This one was tough! I used to love seeing jump rope in a WOD because that would be my recovery time, not with the double unders! Man those things take it out of you. It was so cold in the gym today - had that burning in the lungs feeling that really slowed me down. Oh well, will just get conditioned to work out in lower temperatures!

This is going to be a really busy, active weekend. Friday I am going out with my family (sans Meredith and Chad, wish yall could be here!) to celebrate my mom's birthday. We are going out to eat and then to some Houston Symphony holiday concert and Grace church. Should actually be a pretty good time! I'm going to try my best to get in an hour of Olympic Weightlifting on Fri from 4-5, but that may be cutting it pretty close!

Then on Saturday at 8am Michelle and I are running in the Reindeer Run in Nassau Bay. This will be Michelle's first attempt at running/jogging the entire race so it should be fun. Cold, but fun. She has come a long way in the 9 months that she has really focused on exercise and nutrition, and I am very proud of her. Below are photos taken exactly 1 year apart - incredible! Keep up the good work Michelle!

Then I will head over to Crossfit Bay Area for the Lumberjack Memorial WOD that will honor and raise money for all of those that were killed or injured at Ft. Hood. Four members of the affiliate Crossfit Lumberjack were killed. Check out for more information! Another Clear Lake area affiliate, Crossfit in Common, and their members are also coming over to CF Bay Area for the workout.

Sunday will be a group training run with the other CF Bay Area members that are going to do the Lucky Trails half marathon.

It will be a very active and very cold weekend!

WOD 12-1-09

6 x 2

25k - 25k - 30k - 30k - 30k - 25k

Got way too fatigued by the 6th set and my form was really breaking down, so I went down to the 25k.

Getting better at these though!

Then a short metcon of...

250 meter sprints on C2
15 back extensions

Time: 8:13

WOD 11-30-09

3 - 3 - 3 - 1 - 1 - 1

Maxed out at 235!

I thought my previous PR was 106k, but it was really only 100k (220 lbs.)! So that is a nice 15 lb. PR!

Then metcon of...

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ring Dips
DB Cleans (30 lb. dbs)
Step up leg kicks

Time: 19:25

This one was tough and definitely kicked my butt, I was very slow!