Sasquatch Strength

Cindy

2011-12-28T13:43:00.000-07:00

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

23 rounds plus three pull ups. One round more then last time.

My Review of Custom Messenger Bag

2011-12-08T16:47:00.001-07:00

Originally submitted at Timbuk2

Customize your own Messenger

Versatile and above all useful

By Jesse the Fireman from Farmington NM on 12/8/2011

Pros: High Quality, Lightweight , Comfortable , Roomy , Attractive, Durable

Best Uses: School, Commuting, Computer, Extended trips , Office, Airplane travel

Describe Yourself: Practical, Modern

Was this a gift?: No

I've had Timbuk2 bags in the past and have always loved how durable and useful the bags always are. This last bag however was my first custom bag that I've received. Like always a great product. I got the large size this time with the compression strap option, which might I add is a match made in heaven. When you're not using all the space in the bag it easily cinches down making it more compact. The bag being waterproof also is a big seller for me since I'm in all sorts of weather and I know my Electronics and documents will be safe and dry.

(legalese)

Fran

2011-10-28T18:41:00.001-06:00

For time
21-15-9
Thrusters 95/65lbs
Pull ups

2:58, Finally a sub 3 minute Fran. Only by a couple of seconds but I'll take it.

Angie and Deadlifts

2011-10-22T12:27:00.001-06:00

10/22/11
Deadlifts
3-3-3-3-3
245-265-285-315-335
Need to start getting more deadlifts in. Got a little weak because of the hand injury.

10/21/11
"Angie"
100 pull ups
100 push ups
100 sit ups
100 Air squats
16:57 fourteen seconds faster then last time. I'll take it.

Moore

2011-04-29T11:28:00.001-06:00

04/29/11
"Moore"
AMRAP 20 min of:
15 ft rope climb 1 ascent
Run 400 meters
Max rep handstand push ups

6 rounds at 10-9-8-9-8-8. That was tough, could have squeezed in another round if I wasn't so tired. I always love doing a Hero workout, just my way of saying thank you. First day off shift of my first shift (say that 5 times fast). There is no doubt in my mind that being a Fireman is the best job in the world. I'm truly lucky to be one.

Deadlifts and the Chief

2011-04-26T15:56:00.000-06:00

04/26/11
Deadlifts
warm up set
5-4-3-2-1
45-135-225-315-325
Working set
1-1-1-1-1-1-1
345-355-365-375-385-395PR-405F
Can't ever complain about a new PR. Pretty stoked.

04/25/11

The "Chief"

Max rounds in 3 min of:

135 pound power cleans, 3 reps

push ups, 6 reps

9 squats

rest 1 min, repeat for a total of 5 cycles

5-5-5-5-5

That was hard but better then the last time I did it :)

Snatch, Games WOD 11.5, and Row

2011-04-22T11:24:00.001-06:00

04/22/11
Row 2K
7:05 Really starting to enjoy rowing more.

04/21/11
Games WOD 11.5
AMRAP 20 min
145lbs clean, 5 reps
10 toes to bar
15 Wallball shots, 20lbs ball
8 rounds + 5 Cleans, 10 toes to bar. Really liked that one, I could cleans and wall balls unbroken but those toes to bar killed me.

04/20/11
Rest Day

04/19/11
Snatch
1-1-1-1-1-1-1
160-165-170-175F-175F-175-180F

Been a while since I did these. I forgot how much I liked them.

I keep forgetting to post my WOD times, i'll make more of an effort to do this.

FGB and 5k row

2011-04-15T14:13:00.002-06:00

04/15/11

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row (calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Score: 342. First time Ive done an Rx FGB and it was fun as hell.

04/14/11

5k row

Time 18:57. First time for a 5k row and really enjoyed it.

CrossFit Open WOD 11.3 and "JT"

2011-04-08T14:20:00.002-06:00

04/08/11
Rest day
Foam rolling and working on mobility

04/07/11
"JT"
21-15-9
Handstand push ups
Ring Dips
Push ups
Time: 10:34
Should have stuck to my plan and paced myself. Rushed to much and payed for it.

04/06/11
Complete as many rounds and reps as possible in 5 min of:
165 pond squat clean
165 pound Jerk
21 reps so a score of 42. I want to do this one again because I know I can go harder.

Shoulder Press

2011-04-04T13:51:00.001-06:00

Warm up set
5-4-3-2-1
45-95-115-125-135

Working set
3-3-3-3-3
135-140-145-150-155F

Form

2011-04-03T21:56:00.000-06:00

You don't have to be a trainer to let someone know they aren't doing a movement to Standards. I had totally forgot that hands were suppose to release from the ground in the push ups during this WOD and here's Mike letting me know afterwards. I'm glad he did and now I have to do it again since I didn't do it correct the first time. Good to know and glad he told me.

New Overhead Squat PR

2011-02-02T15:56:00.001-07:00

225lbs Overhead Squat from Jesse Hickey on Vimeo.

WOD 01/15/11

2011-01-15T10:11:00.000-07:00

Elizabeth
21-15-9
Power Cleans
Ring Dips

Time: 4:45
Love This WOD!

My Review of Roku HD Player

2010-08-18T09:50:00.001-06:00

Originally submitted at Roku

The best-selling HD Player (as known as Netflix Player by Roku) plays High Definition video and connects to surround sound audio.

Worth every penny!!

By Sasquatch from Aztec, NM on 8/18/2010

Pros: High quality picture, Great value, Video selection, Easy to use, Easy to set up, Built in Wi-Fi

Cons: Need fast internet service

Best Uses: Living room, Primary TV

Describe Yourself: Movie buff, Netflix fan

Absolutely love this product. Watch movies, listen to music and catch up on the news all in one little package. High quality video and easy to find the movies and info you want.

(legalese)

I'm not the only one who likes my garden

2010-07-27T09:49:00.001-06:00

Didn't expect to see this from Jesse Hickey on Vimeo.

Last night I decided to walk down the street and get a beer at the convenient store and enjoy it while I watched a movie with my wife. I know it's not Paleo but sometimes it's nice to have one and enjoy some down time, plus I don't make a habit of it.

Walking around our neighborhood I noticed that it seems like a good amount of our neighbors all have large gardens and tend to them very well. Having an organic garden seems to be one of the easiest things to do. Water nightly and weed on the weekends. It's about 15 minutes of work a day with plenty of rewards. This is our first run and it's going well. I look forward to making it more efficient and trying to grow other vegetables.

On my return home from the convenient store I walk in our gate and look up to see a Doe standing in the middle of our yard enjoying our freshly grown lettuce. I was not expecting that at all. We live in the middle of a small town but I'd never expected them to venture that far into town. In a weird way I was pretty happy to see one.

This morning I did Angie and had a new PR of 19:41. That was the first time I've done it in under 20min before. Maybe it was the deer awakening my hunter gatherer, but I doubt it.

Back squats

2010-07-19T11:51:00.002-06:00

Backsquat from Jesse Hickey on Vimeo.

Front Squats

2010-07-16T12:44:00.001-06:00

Front Squats 07/14/10 from Jesse Hickey on Vimeo.

T-shirts

2010-07-07T09:33:00.001-06:00

I'm going to do a limited run on some ACF t-shirts. Everyone keeps asking for some so I'm going to try out a few. Here's some design ideas.

Back

Front

GI Bill

2010-07-05T14:46:00.001-06:00

I just got my letter back from the VA telling me I can go to school. I can't wait and I'm more excited then ever.

Helen 06/29/10

2010-06-30T16:01:00.001-06:00

MaD Helen from Jesse Hickey on Vimeo.

Time-9:58

Snatches 06/27/10

2010-06-28T12:18:00.000-06:00

Snatch Work from Jesse Hickey on Vimeo.

Shooting with Steph and Alley

2010-06-21T14:05:00.001-06:00

Steph shot the 9mm pistol better then the .22 cal pistol.

Steph Learning to shoot 06/19/10 from Jesse Hickey on Vimeo.

Alley also shot very well.

Ally shooting 06/19/10 from Jesse Hickey on Vimeo.

Paleo Chicken

2010-06-02T09:35:00.000-06:00

Delicious Chicken from Jesse Hickey on Vimeo.

We had this with a large salad with sunflower seeds, olive oil, and balsamic vinegar. I also sautéed some onions and portobello mushrooms in butter for an extra carb. It was great :)

Fran

2010-05-06T13:25:00.000-06:00

21-15-9 of
95lbs Thrusters
pull ups

Time-3:18
That hurt but I killed my last time by an insane amount.

Diane

2010-04-30T09:00:00.002-06:00

Diane from Jesse Hickey on Vimeo.

Sloppy

2010-04-15T09:04:00.001-06:00

Grace from Jesse Hickey on Vimeo.

This got ugly pretty quick.

That was fun

2010-04-13T22:26:00.000-06:00

"Daniel"
For time:
50 pull ups
Run 400 meters
21 thrusters 95/75lb
Run 800 meters
21 thrusters 95/75lb
Run 400 meters
50 pull ups

Time-18:05

I really liked this one today.

385lbs

2010-03-29T10:37:00.001-06:00

385lb Deadlift from Jesse Hickey on Vimeo.

Sectionals

2010-03-23T15:32:00.001-06:00

WOD #3, 2010 CrossFit Mountain Sectionals from Jesse Hickey on Vimeo.

It's official

2010-03-09T12:55:00.000-07:00

We're now an Affiliate. Look at the Affiliate Page on the main site and hit New Mexico. BAM! right in the middle. Farmington NM, Animas CrossFit. The place is looking better and better everyday. Awesome.

That's my Wife and I... If my life was an adventure movie.

Getting closer.

2010-03-02T13:27:00.002-07:00

Cleaned up the place and pulled a bunch of random nails out of the walls. All the equipment is in and now we just need to paint and put in the pull up bar. I contacted one of my buddies I grew up with and he's going to paint a mural for me once we have down a good base layer of paint. People are already wanting to come in and workout. I'm very excited to say the least!
I just ordered a couple of these shirts for myself. I can't wait to wear them. It feels good to wear CrossFit apparel.

My Review of Timbuk2 Classic Messenger Bag - Medium

2010-02-26T12:08:00.001-07:00

Originally submitted at REI

The Timbuk2 Classic Messenger medium-size bag is bread and butter—a no-frills, tough-as-heck messenger that hugs you forever.

Worth it.

By Sasquatch jesse from Durango, CO on 2/26/2010

Gift: No

Pros: High Quality, Attractive, Good Strap Length, Comfortable , Durable , Roomy , Lightweight

Best Uses: Airplane travel , Short travel , Commuting, School

Describe Yourself: Practical

At first I was a little wary to buy another messenger bag since the one that I owned before was uncomfortable, hard to access, and had no organizer built into it. That being said the bag I had before was not a Timbuk2.
This bag is comfortable, very secure with the added strap, and has more then enough slots and pockets to satisfy most anyones needs. I'd also like to add the new Napoleon pocket is awesome. I find myself using it all the time and it's super nice not to have open your whole bag to get your high use items (such as your wallet, keys, or cell phone).
Overall the versatility of the bag is stellar. Whether you're headed to school, picking up a few things at the market, or off to work you'll be covered.

(legalese)

So it begins.

2010-02-25T11:49:00.000-07:00

Well it's not official yet but getting closer. I have the facility, I get the equipment this Saturday, and I'm just waiting on the insurance company's to call me back. My website isn't too bad. I'm also looking forward to painting the place and getting a pull up bar put in.

Finally

2009-11-23T14:56:00.000-07:00

Elizabeth
21-15-9 of
135 power cleans
ring dips
time-8:48

Still getting over being sick and I've been doing the WOD's just not posting. Training people is awesome and I'm really enjoying it.

Getting ready for my CERT!!!

2009-10-29T11:53:00.001-06:00

THURSDAY: Rest Day
getting ready for my cert.

WEDNESDAY: Back Squat
5-4-3-2-1
45-65-95-115-135
5-5-5-5-5
155-165-185-205-225
and...
Evening at CFD
Death by Box jumps
made it to 20, sweet.

New facility

2009-10-27T11:34:00.001-06:00

TUESDAY: Early rest day
Going to train some people this afternoon. It's going to rock.

MONDAY: Deadlift
Warm up
5-4-3-2-1
65-95-115-135-155
1-1-1-1-1-1-1
185-205-255-295-305-355-375F
got a little to over excited on that one.

SUNDAY: CFD
4 rounds for time of
5 HSPU's
10 HPC's with half your body weight in dumbells 10 pound difference in dumbell weight
5 each leg of 20" box step ups with same dumbells.
Time-10:02
The new facility is going to be sick BTW

SATURDAY: Asked my girlfriend to marry me... for time.

FRIDAY: Squat cleans
warm up
5-4-3-2-1
45-65-95-115-135
1-1-1-1-1-1-1
145-155-165-185-195-210-215

Resting... for time.

2009-10-23T14:04:00.002-06:00

THURSDAY: Rest day
Thank god, Tabata's tore me the eff up so I needed this. I've been listening Naked Nutrition Radio and am pretty impressed with the topics. Check it out, or don't, it's your life.

Punishing myself for missing so much.

2009-10-21T16:08:00.002-06:00

WEDNESDAY: Four rounds for time of
25 box jumps (24")
50sit ups
Time-14:35

TUESDAY: Tabata something else
Don't remember what my score was but I do remember my Glutes killing me during the squats.

MONDAY: Weighted pull ups
1-1-1-1-1-1-1
10-15-25-35-45-60-75-80

Afternoon, for time
30 KB swings with a 1.5 pood KB
30 feet walking lunge
30 push ups
30 feet walking lunge

20 KB swings with a 1.5 pood KB

30 feet walking lunge

20 push ups
30 feet walking lunge

10 KB swings with a 1.5 pood KB

30 feet walking lunge

10 push ups
30 feet walking lunge

Time: 4:38 and this one killed me

Oh, good then.

2009-10-08T13:29:00.002-06:00

THURSDAY: Death by Ring Dips

Made it to round thirteen.

My right shoulder was bothering me last night and I was a little worried that I injured it doing muscle ups last night. I did about 10 (not in a row) which is more then I've done before. I'm sure I can do more but I'm just making sure my form is right. Anyway, this morning my shoulder felt fine so I busted out the ring dips. Next week I'm going to be away from home base so it'll most likely be all body weight WODs. I'm kind of stoked but I know I'm going to miss the equipment.

Need... more... sleep...

2009-10-07T16:03:00.004-06:00

WEDNESDAY: Thrusters

warm up

5-4-3-2-1

45-65-75-95-105

work set

1-1-1-1-1-1-1

115-125-145-165-185-195-205PR

The group that I'm training is doing FGB tonight. All i can say is MWAHAHAHAHAHAHAHAHAHAHA!!!! I can't wait. I saw them eating Captain D's yesterday.

TUESDAY: Rest day

Good weekend and a Monday.

2009-10-05T12:55:00.006-06:00

MONDAY: 30 muscle ups for time

Time- About 6 min.

I never count this due to the fact that it's my brothers Garage and we can't really do full Muscle ups. The most I've done in a row is 2 and that was hard enough. I just need to practice more. That's going to change once we get the rings hung higher.

SUNDAY: 4best lifts of

3 Deadlifts

1 Power Clean

2 Hang Cleans (all without re-gripping the bar)

Only count successful lifts

for a total

Warm up

95-95-115-135-155

Work Set

1. 165

2. 185

3. 195

4. 205

Total: 750

SATURDAY: 5k fun run

22:45 I think. 2 min faster then the practice 5k. I guess I just needed people around to cheer. 3 of us from CrossFit Durango where in the top 10 to finish. Pretty sweet. Here's some Photos, of course I was to fast for a photo. Except the one of me at the bottom.

Hell yea

2009-10-02T16:55:00.002-06:00

FRIDAY: Stephanie

5 rounds for time of

20-24" bx jumps

20-Burpees

20-KB swings with 20kg KB.

Time-23:54

That one was good. That is the main Steph from now on.

Still sore but got a new PR

2009-10-01T15:20:00.002-06:00

THURSDAY: Helen

3 rounds for time of

run 400m

21 kettle bell swings with 53lb kb

12 pull ups

Time-9:40

Only a PR by 2 seconds but I'll take it.

Lot's of pain this time.

2009-09-30T09:30:00.004-06:00

WEDNESDAY: Snatch

Warm up

5-4-3-2-1

45-65-75-95-105

Work set

1-1-1-1-1-1-1

115-125-135-145-155-165F

Yep snatches still freak me out, but I'm starting to like them more. Still sore from Murph but ready for Helen tomorrow.

TUESDAY: Rest day

I couldn't even get out of bed so I rested. I think it was a good call.

MONDAY: Rest day

a much needed one

SUNDAY: Murph

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

time-50:12

Oh my god that sucked. I did this one at CFD and we didn't break up the exercises, you did them straight through. I've been sore for 3 days now.

SATURDAY: Rest day

I knew I was going to need it for Murph.

The Fran.

2009-09-25T15:44:00.002-06:00

FRIDAY: Fran

21-15-9 rep rounds for time of:

95lb Thrusters

Pull ups

Time-5:01

Hell yea 1 min 39 seconds faster.

THURSDAY: Rest day

Trained some people and had a good time doing it.

Ugh...

2009-09-23T15:12:00.003-06:00

WEDNESDAY: five rounds for max reps of

Push ups

60-40-35-33-30

Pull ups

20-20-20-20-20

Body weight squats

7-7-5-7-5

Almost threw up on this one. I wasn't going for time either. It was just hard.

Getting there...

2009-09-22T16:06:00.004-06:00

Tuesday: Deadlift

Warm up set

5-4-3-2-1

135-155-185-205-225

work set

1-1-1-1-1-1-1

235-265-285-305-315-325-345

I haven't done deadlifts in a while but this felt really good today. Eff yea almost back in the game!

MONDAY: Shoulder press, Push Press, Push Jerk

wasn't really feeling any of these so I just effed around for a while. I can't remember the weights I used but for some reason even 155 was hard. What the hell?

I hate running.

2009-09-20T15:48:00.004-06:00

SUNDAY: 5k run
time: 24:19 sucky but getting better.
Here's my video I promised like a week ago.

Good Birthday week.

2009-09-18T11:15:00.003-06:00

FRIDAY: Daniel as RX'd

50 pull ups

400 meter run

95lb thruster, 21 reps

800 meter run

95lb thruster, 21 reps

400 meter run

50 pull ups

Time: 19:54

Holy crap I really liked that one. I thought my time was going to be 26 min but I guess I'm better then I thought I was.

THURSDAY: Diane

21-15-9 reps of

225lb deadlift

Handstand pushups

Time: 10:35

Birthday WOD by the way.

WEDNESDAY: Rest day

TUESDAY: Front squats

warm up

5-4-3-2-1

45-65-95-115-135

work set

3-3-3-3-3

155-185-195-205-215

MONDAY: Annie (modified)

50-40-30-20-10

Double unders (I'm not good at double unders so I doubled singles)

sit ups

Time: 8:34

The short week.

2009-09-13T16:06:00.004-06:00

SUNDAY: 5 rounds for time of
Bear crawl 100ft
20 thrusters with 20lb med ball
Run 100ft
20 KB swings 50lb kettle bell
Run 100ft
20 burpees
Run 100ft
Time: 29:34
Oh my god that sucked. I cheated on my Paleo diet last night and I for sure felt that one. I wanted to puke the whole time. I beat everyone though.

SATURDAY: Rest day on the main site and decided to take it. Plus I had a feeling DCF's WOD was going to Blow. Yep it did.

FRIDAY: Had to fast for a lab draw so didn't get in a WOD liked I'd hoped. Man what a slacker.

THURSDAY:Took it easy and trained some people on the Deadlift. My girlfriend did awesome as usual.

WEDNESDAY: Four rounds for time of
100ft walking lunge with 65lb barbell
24inch box jumps 30 reps
20 pull ups
time-19:45
Wow. That was a fun.

Great 3 day weekend.

2009-09-08T13:13:00.004-06:00

TUESDAY: Rest day (thank you god)

MONDAY: Stephanie (Modified)

5 rounds for time of:

20-24" box jumps

20-Air squats

20-20kg kettlebell swings

Time-13min and something. That was a Killer since my legs were trashed from Sunday. Good stuff.

SUNDAY: @ DCF Thrusters and 400m Run for time

10 thrusters 400 meter run

8 thrusters 400meter run

6 thrusters 400meter run

4 thrusters 400meter run

2 thrusters 400meter run

Time: 10:55

That was awesome and it killed. After we were done I did my first full Muscle up. First try too thanks to Jacob's (DCF's owner/trainer) coaching.

SATURDAY: Clean and Jerk

Warm up

5-4-3-2-1

45-65-95-115-135

Work set

1-1-1-1-1-1-1

155-165-175-185-195-210PR-215PR

I weigh 203lbs now so I was pretty Stoked on this. I'll post the video later today

FRIDAY: Rest day

CFD for the win.

2009-09-02T11:23:00.008-06:00

THURSDAY: I just ran 2 miles. Wasn't feeling it and wanted to take it easy.

WEDNESDAY: "Elizabeth"

For time 21-15-9 reps of

Clean 135 pounds

ring dips

Time: 10:46. My chest is thrashed.

TUESDAY: "Stephanie"

5 rounds for time of:

20 push ups

20 24" box jumps

20 Burpees

Time: 17:34. That's Better then last time but i think i could have pushed it harder.

MONDAY:Rest day

SUNDAY: For time 21-15-9 reps of

95 pound squat clean

Dead hang ring pull ups

Time was 12:30 something, the dead hangs killed me. This was my first WOD at an actual CrossFit affiliate and it was awesome. I had a great time. I think I'm doing pretty good as far as my progression. Just sayin it seemed like I kept up okay.

2009-08-26T15:05:00.003-06:00

Wednesday:Nate (modified)

2 Muscle-ups
4 Handstand Push-ups
16 20kg Kettlebell swings (wish i had a 2 pood)

10 rounds plus 2 muscle ups and 4 HSPU's

Tuesday: Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rounds. That sucked after cindy

HPC's and Cindy

2009-08-25T11:36:00.002-06:00

Monday: Cindy

AMRAP in 20 min of:

5 pull ups

10 push ups

15 squats

20 rounds plus 5 pull ups. Set a new PR.

Sunday: Rest day

Saturday: Hanging power cleans

Warm up set

5-4-3-2-1

45-65-75-95-115

Work set

1-1-1-1-1-1-1

135-145-155-165-175-185-195F

Let the soreness begin.

2009-08-21T09:50:00.002-06:00

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

That was pretty bad but i did it in 12:09. So eff yea.

Whoa... not fun.

2009-08-20T09:11:00.002-06:00

For time:

150 wall balls shots with a 20lb ball

time-6:40

I have never done this WOD and it sucked about as much as I thought it would. I did the first 50 without stopping then broke it up into sets of 25. Good stuff, my legs are jello.

p.s. I did Mondays WOD too but I hate jump roping so much there is no way that I'm going to post how crappy that was. My PTSD frustration rears it's ugly head when I'm trying to jump rope for time. I'd rather do AMRAP in 20 min of burpees then jump rope. Just means i need to work on it.

Felt good for a change.

2009-08-18T11:39:00.002-06:00

Push Press

Warm up

5-4-3-2-1

45-65-95-115-135

Work set

1-1-1-1-1-1-1

155-160-165-170-175-180-185-200

That wasn't too bad considering normally I hate shoulders.

New WOD from Hell

2009-08-17T16:55:00.002-06:00

I think I might Die

3 rounds for time of:

sprint 100 meters

20 burpees

sprint 100 meters

20 (20kg) kettlebell swings

Oh my god I almost fucking puked. It took me 15 minutes and I was dying. I went all out an the sprints and KB swings but dogged it on the Burpees.

Death by Pull ups and Front Squats

2009-08-14T10:30:00.006-06:00

FRIDAY: Front Squats

warm up

5-4-3-2-1

45-135-155-185-205

work set

1-1-1-1-1-1-1

215-225-230-235-240-245-250

THURSDAY: Death by pull ups

Made it to 14 rounds and my hands are tore up. Felt pretty good though. Everyone always says "OH MY GOD!!! WHY DON'T YOU WEAR GLOVES?!?!?!" To which I reply "I only wear gloves when I kill people." (slowly puts on gloves)

Helen, Deadlifts, and the my new WOD Stephanie.

2009-08-12T09:27:00.006-06:00

WEDNESDAY: Helen

3 rounds for time of

400 meter run

21 20kg KB swings

12 Pull ups

Time:9:42PR

The WOD for today was something that I didn't have all the Equipment for so I just used Helen as a Default. I beat my PR by 37 seconds. Booyah.

TUESDAY: Deadlifts

Warm up

5-4-3-2-1

135-155-185-195-205

Work set

5-5-5-5-5

225-235-245-255-265

I've been taking it easy on deadlifts and am glad. This is the first day that they've felt really good in a while now. I forgot how much i loved these.

SATURDAY: Stephanie

5 rounds for time of:

20 Push ups

20 24" Box jumps

20 Burpees

Time:20:43

My girlfriend made this one up and it sucked. I modified it from her version but it was close enough to give it her name. Damn she's good for me.

Rest day

2009-08-07T10:34:00.004-06:00

Great to be having a rest day for a change. My abs are pretty sore from all the pull ups yesterday and my hand seems to be healing nicely too. I follow the CrossFit Journal Article on Hand rips (PDF here) and my hands always heal in just a couple of days. Good info if you ask me considering it takes over a week if you don't do anything.

Still reading the Primal Blueprint every time I have a chance and it's effing sweet. I thought that the book might be a waste of money since Mark's website has a lot of info on it but after reading it for a few days the answer to that is it's worth every penny. I still need to finish it and write a review but for now mark it as a big hairy 2 thumbs up from Sasquatch.

My own WOD

2009-08-06T09:48:00.003-06:00

The WOD today had rope climbs and since I don't have a rope I did this one.

10 rounds for time of:

3 strict pull ups 7 kipping pull ups

At 7:44 my hand tore and I was only on set 8. Damn it almost made it.

I hate SDLHP's

2009-08-05T09:43:00.006-06:00

Three rounds for time of:
Row 500 meters (subbed 25 ring rows)
21 Burpees
Run 400 meters

time-13:50

I know those ring rows don't equate to regular rowing but I hate SDLHP's since you have to do 50 for 500 meters. I didn't want to do that so i just subbed and i think it's CrossFit trying to make me buy a row Machine because no way does SDLHP's and rowing equal out in my book.

FGB and Heavy squats

2009-08-04T09:27:00.003-06:00

TUESDAY:

Modified FGB

wall ball 20lb ball 10 ft target-71

SDLHP 75lbs-36

Box jumps 15" (I need a box jump)-73

Push press 75lbs-65

Burpees-36

Total: 281

I don't even know if that's good i just know it sucked.

MONDAY:

Back Squats

Warm up set

5-4-3-2-1

45-135-185-205-235

work set

1-1-1-1-1-1-1

245-250-255-260-265-270-275

Modified JT

2009-08-03T14:22:00.004-06:00

SUNDAY

21-15-9 reps of:
Handstand push-ups
Ring dips (I subbed burpees)
Push-ups

My time was a little over 14 minutes. I really struggled on the handstand pushups.

Death by C&J and Cindy

2009-07-28T16:09:00.003-06:00

TUESDAY: Death by clean and jerk

made it to round 5. That's a long lift to do "death by" if you ask me but then again I sucked so maybe that's why I'm complaining.

MONDAY: Cindy Modified

AMRAP in 20 min of

10 Leg lifts

10 Push ups

15 Squats

I didn't count the rounds because i didn't feel it was relevant since it wasn't the real "Cindy". I was mad sweaty and tired though so i think it was about 200 rounds. (that was a joke)

DT and Lynne

2009-07-24T09:40:00.002-06:00

FRIDAY: Lynne

Five rounds for max reps of:
Body weight bench press (I subbed push ups)
Pull-ups

Round 1: pushups-50 pull ups-20

Round 2: pushups-40 pull ups-15

Round 3: pushups-30 pull ups-13

Round 4: pushups-20 pull ups-12

Round 5: pushups-10 pull ups-10

that felt good, I realize I suck at push ups right now.

THURSDAY: DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

as Rx'd time-24:37

Oh my god that one was hard. Hang cleans were killing me on the first round but deadlifts felt really good. I needed that.

Rest Day

2009-07-22T11:15:00.004-06:00

Happy that a rest day is finally here even though I feel like a slacker because of not doing the WOD (work out of the day) on Sunday. My girlfriend and I made a delicious Primal Jambalaya that we both enjoyed on Sunday so I''m not complaining that I missed a WOD. I look forward to finding and trying more recipes from Mark's site in the future. I forgot how much I enjoy cooking, plus my girlfriend makes everything better so I don't see how I could not enjoy it.

The 5k that I ran on Monday was pretty rough since it was in the afternoon and I felt pretty dehydrated throughout the whole day. I'm still a little sore but since I've dropped some weight I feel more solid in my running ability.

GD deadlifts

2009-07-21T09:22:00.001-06:00

TUESDAY:Deadlift

1-1-1-1-1-1-1

255-265-275-285-295-305

I'm not enjoying deadlifts anymore so I've decided to just not do them for a month or so so my back will heal. It frustrates the shit out of me.

MONDAY: 5k run

time: about 25minutes

HPC's and MU's

2009-07-17T07:55:00.004-06:00

FRIDAY: 30 Muscle ups for time

time-5:10

These weren't full muscle ups the rings were a little above my head and I didn't want to walk all the way to the Football Field this morning. It was still pretty hard though.

THURSDAY: Hanging Power Clean

Warm up

5-4-3-2-1

45-65-95-115-135

Work set

1-1-1-1-1-1-1

155-165-175-180-185-190-195-200F(Just wanted to see)

Updates

2009-07-15T09:28:00.007-06:00

I think she might be tougher then I am.

So I haven't Posted in a while, but that doesn't mean that I'm not doing the WOD's. Here's how it all went.

MONDAY: Thrusters/Tabata

Warm up

5-4-3-2-1

45-65-95-115-135

Work set

1-1-1-1-1-1-1

155-165-175-180-185-190-200PR

My Girlfriend wanted to try out a WOD so I decided that Tabata's would be the easiest to show her since we were limited on equipment. I did this Wod first and then she went. All I can say is that she never even came close to wanting to quit and pushed it super hard. Her numbers were pretty solid and she was super sore the next day. I know what your thinking and yes. She is awesome. I think we have another CrossFitter.

My Tabata score

Air squats:16

Push ups: 10 (weak)

20kg KB Swings: 11

I hate Tabata's but I love how they tear me up.

I'd post hers but I can't remember her score off the top of my head. I know it was good though.

TUESDAY: Rest day

I ordered The Primal Blue Print by Mark Sisson so expect to here a review on it soon. His site is awesome so I can't wait to see how his book is. I'm down to 215 from 225 and i think that is my best operating weight. It helps when your girlfriend eats healthy too.

WEDNESDAY: Nancy

5 rounds for time of:

400 meter run

95lbs Overhead squat, 15 reps

Time:17:42

I never dropped the weight or broke up the squats so that was good. I like that WOD. I just need a better time now.

Ow.

2009-07-07T14:30:00.002-06:00

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat (dropped it to 135 becuase I didn't have the 40 years it'd take me to do this)
GHD Sit-up

time 13:20

My quads are toast.

This was friday.

2009-07-07T14:23:00.003-06:00

Fran

21-15-9

95lb Thrusters

Pull ups

time-6:40

That was faster then last. It might of been because my girlfriend was watching though. Like always that sucked. On another note my girlfriend can do a dead hang pull up with no assist. It looked like she didn't even try that hard. I was impressed to say the least.

Pullups/Ring Dips

2009-07-01T08:47:00.005-06:00

I knew if I didnt do the main site WOD it'd bite me in the ass. I ran 5k yesterday and didn't feel like doing the 10K today, so i did a WOD that Wolfman posted a while back.

For time

10 ring dips

1 pull up

9 ring dips

2 pull up

8 ring dips

3 pull up

7 ring dips

4 pull up

6 ring dips

5 pull up

5 ring dips

6 pull up

4 ring dips

7 pull up

3 ring dips

8 pull up

2 ring dips

9 pull up

1 ring dips

10 pull up

Time-7:40

Never came off the bar once during the pull ups but the dips were another story. On another note I've been eating Larabars since my girlfriend showed them to me and wow. Totally natural and a good Paleo snack. Try them or I'll kill you... with kindness.

3 miles

2009-06-30T13:54:00.002-06:00

I just ran 3 miles for my WOD today and didn't time it. It felt slow, I didn't do the set WOD for today because I'm surprisingly sore from yesterdays total in which I got a 795 which is about intermediate. At breakfast I tried out one of my new Paleo kits for the first time. All I have to say is buy some because they are awesome, they look a little shady but are super delicious. I don't think I have ever had jerky that good that wasn't home made. A great alternitave to those who are Primal but always on the go. Don't scoff at the price either, 5 bucks a pack is affordable if you stop being a fatty and going to Starbucks.

SDLHP's are shitty.

2009-06-25T11:57:00.004-06:00

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

4 rounds + 5 thrusters, 10 HPC's, 6 SDLHP's.

Did I mention that I hate SDLHP's? They to me are the most arkward lift ever. I just need to do more.

Rest day

2009-06-24T10:22:00.004-06:00

Happy to be back to the regular WOD's and I'm going to enjoy some well deserved rest. On another note I just ordered some Paleo Kits and I'm looking forward to trying them out. Sounds like a perfect on the go meal for us that value our health and don't want to introduce the poisons that most of America indulges.

If you haven't already read the 10 rules rules of living Primal then I suggest doing so.

Sweet 2 PR's

2009-06-24T08:59:00.003-06:00

Front squats

Warm up set

5-4-3-2-1

45-135-185-205-215

Work set

3-3-3-3-3

215-220-225-230PR-240PR

There's an old man that lives across the street from my brothers house that watches me everytime I work out since i leave the garage door open. I think I scare him.

WTF!? That's not Helen!

2009-06-22T10:06:00.011-06:00

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) i subbed a 44 since it's my biggest I have right now.
12 Handstand push-ups

Time-10:24

Damn it that's 4 seconds slower then my PR. It's all good though. I was tired and hungry, that's my excuse this time anyway.

I just now realized that it has HSPU's instead of pull ups. What the hell? that's not Helen! i did pull ups because I didn't notice that until right now. Oh well.

This tore me up.

2009-06-22T10:03:00.003-06:00

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps (I subbed Push ups)
Push press 95 pounds, 15 reps
Dips 20 reps (subbed ring dips)

4 rounds plus 2 HSPU's

Oh my god, everytime I think "This sounds easy" it kicks the shit out of me. I did this one on friday and I'm still sore. The dips killed me but it was still a good one.

Where's my Med Ball?!

2009-06-18T19:35:00.003-06:00

40 wall ball shots 20lbs
40 pull ups
25 wall ball shots 20lbs
25 pull ups
10 wall ball shots 20lbs
10 pull ups

I scaled this beast down and I'm still waiting for my GD med ball, so I subbed squat jumps with a 20lb dumbbell. The pull ups killed me today.

time-8:36

Back to Original CF

2009-06-18T10:41:00.004-06:00

Overhead squats 1-1-1-1-1-1-1-1-1-1 reps

45-65-75-95-115-135-145-155-165-185F

I jumped up a little to early on that last one. I'm going back to regular CrossFit now just because all the wieght training plus the Metcons I feel is wrecking my body to much. I'm strong as hell but I want more endurance and I don't care if I lose some strength in the process. In the end I'll still be a beast.

I love Helen

2009-06-17T08:38:00.003-06:00

shoulder Press

warm up
5-4-3-2-1
45-75-95-115-135
Work Set
3x5
140-140-140
Metcon

Helen-10:20 I beat my last time by 26 seconds. Eff yea.

Awesome

2009-06-15T19:22:00.002-06:00

Back squat

Warm up 5-4-3-2-1
45-135-185-205-135
Work set 3x5
235-240-240

Metcon
I skipped the Metcon today. I was too Stoked about passing my interview.

I like Front Squats

2009-06-12T21:49:00.002-06:00

warm up 5-4-3-2-1
45-135-185-195-205

work set 3x5
215-220-225
Power clean

warm up 3-2-1
135-165-185
work set 3x5
185-190 wasn't feeling the third set so i stopped at 2 sets

That was brutal

2009-06-12T08:18:00.006-06:00

Deadlift

warm up
5-4-3-2-1

135-205-255-285-305
work set
1x5
305
metcon

21-15-9

burpees
deadlifts 80% 5 rep max (240lbs)

time-12:05 that sucked because lately I'm not digging deadlifts.

I hate my weak shoulders

2009-06-09T18:42:00.000-06:00

Shoulder Press

warm up
5-4-3-2-1
45-75-95-115-135
Work Set
3x5
135-140-145
Metcon

AMRAP in 20min of:

25 push ups
50 sit ups
400m sprint

4 rounds and 100 meters

Erin sucked.

2009-06-08T22:08:00.002-06:00

Back Squat

warm up
5-4-3-2-1
45-135-205-225-235
work set
3x5
235-240-245 failed on third rep, that's the first time I had dump that much weight off my back and it wasn't that bad.

Metcon
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
time-20:16

I used the bar with 80 pounds on it because I don't have 40lb dumbbells. I really like the split cleans though.

New PR

2009-06-05T21:18:00.001-06:00

Front Squat

warm up
5-4-3-2-1
45-135-185-205-225
work set
3x5
225PR-205-210

Power Clean
warm up
3-2-1
135-155-185
work set
3x5 skipped this due to my back being jacked.

Torqued back

2009-06-05T08:18:00.004-06:00

Deadlift

warm up
5-4-3-2-1
135-205-255-285 I stopped here because I torked my back today being retarded so I stopped since it felt weird. I need to let my body heal up.

Metcon
21-15-9

HSPU
ring pull ups

time-12:15

That was harder then i thought it'd be.

shoulder press

2009-06-03T09:17:00.002-06:00

Shoulder Press

warm up
5-4-3-2-1
45-75-95-115-135
work set
3x5
135-135-135

Metcon
AMRAP in 20 min of:

20 box jumps, 20"-24"
5 Overhead Squats 75lbs
20 Burpees
5 Overhead Squats 75lbs

4 rounds, that one was killer. I should have gone harder though. This was yesterday by the way.

Heavy Fran Sucks

2009-06-01T20:04:00.003-06:00

backsquat 3x5
My back felt super weird today so I just did the warm up set.
5-4-3-2-1
45-135-205-235-255

Metcon
15-9-3
Thrusters 135lb or heavier
L pull ups
time-6:19
that was awesome.

That was a good one.

2009-05-28T19:00:00.002-06:00

"Helen"
Three rounds for time:
Run 400 meters
21 x Kettlebell swings I used a 20kg since that's the heaviest I have
12 Pull-ups

time-10:46

I need a Heavier KB.

Camping

2009-05-22T09:47:00.007-06:00

I'm not posting for the next couple of days since I'm going camping in Colorado this weekend. Expect some pictures when I get back. I'm going to go on several short day hikes, catch some fish, and be Sasquatch for a while. I'll try the whole caveman thing out in the sense I'll only use the things surrounding me to prepare the food I catch and see how it goes.

It's funny that I'm going all caveman this weekend yet yesterday I got a piece of high tech equipment for my AR. Damn life is good.

Ignore the pastels

The infamous Fran

2009-05-21T19:04:00.002-06:00

Metcon

Fran

21-15-9

95lb thruster
pull-ups

Time-7:16

This was the first time I've ever done Fran and it was brutal. My lungs burned for 5 minutes after I was done. My new goal is a sub 4 minute Fran.

Rest day.

2009-05-20T13:56:00.005-06:00

I just ordered some of these five finger (shouldn't it be toed?) shoes from Vibram today. They are suppose to be great for strengthening your feet, and are more natural in the sense we're all suppose to be barefoot anyway. Check out there site here. I also ordered a 20lb medball from garage gym. I can't wait to feel some pain from that thing.

Dirty Diane

2009-05-19T18:38:00.001-06:00

Diane

* Deadlift 70% 1 rep max deadlift (250lbs was what I had to work with)
* Handstand push-ups

21-15-9 reps, for time

time-12:38

I liked that one, it was horrible.

Metcon day

2009-05-18T20:02:00.001-06:00

CFSB cool down week

Metcon

5 Rounds for time of:

3 Muscle ups
30 Wall balls 20lb (subbed squat jumps with 20lb dumbbell)
6 Sumo Deadlift High Pull 135lb

time-12:16

I hate the shoulder press.

2009-05-18T08:18:00.002-06:00

Press

warm up
5-4-3-2-1
45-65-95-135-155
work set
1-1-1-1

155-160-165F

This was actually yesterday, I just forgot to post. I'm looking forward to the next round of Strength Bias.

First front squat max

2009-05-15T19:05:00.007-06:00

Front squat

warm up
5-4-3-2-1
45-135-205-215-225
work set
1-1-1
235PR-245PR-255PR-265PR-275PR

As you can see I've never tried to see what my one rep max is for front squats but I'll take the 5 PR's since I've never front squatted that much before. Here's a couple of vids.

255lbs Front squat

You can tell when I'm telling myself to push out my knees. I need to do it sooner though you can tell I'm starting to get close to my max.

275lb Front Squat

Oh my god that was a slow ass squat. It felt as weird as it looked. I stopped there for good reasons.

My Nephew is Loving CrossFit, so here's him doing 115lbs.

Grayson