Saturday, July 16, 2011


In June I found and played with rocks in the Canyon. I did a Turkish get-up and rock-loading AMRAP, then a 100 meters of walking lunges while carrying a big rock. The walking lunges were tough; I set the rock down 9 times, which meant I had to do 36 burpees - 4 each time.
CrossFit Flagstaff followed the CF Games Regionals WODs & I did WODs 1, 2, 5 & 6. Wod #2 was a Thruster ladder, starting at 145#(which was a PR for me) and making 10 pound jumps every 30 seconds. I got up to 155#(PR!) on the ladder and failed at 165# during the workout. After a few minutes of rest, I was able to lift 165#(PR!). I was pretty happy with my performance on #5 - a WOD called Amanda. It's 9-7-5 rep rounds of muscle-ups and snatches. I scaled to 115# snatches and kept the rings low for my muscle-ups. I got to the last round in the 15 minute cap, but still had 2 muscle-ups and 5 snatches left. I was not disappointed, though, since it was the first time I'd done muscle-ups as part of a timed workout.
I made a sandbag to use in the Canyon and played around with shouldering and squatting with the bag, get-ups, and threw in some burpees and handstand pushups for good measure. I was pretty fired up at the completion of my 5/3/1 Squat cycle, when I squatted 103kg for 8 reps.


Super-excited! Attended my first CrossFit Level 1 course and became a trainer. Set a 2 minute PR in Fran at the course - 8:28 as Rx'd. The following week I put up a PR CrossFit Total (725), with a 5# Squat PR(260). I started a 5/3/1 cycle of Snatch and Back Squat.
I completed Linda(10-9-8-7-6-5-4-3-2-1 reps of DL, Bench, Clean) for the first time. As Rx'd, my weights were 257# DL, 171# Bench, and 130# Cleans. It took me 40:04 and I tweaked a little lower back muscle on the last rep of the 5s round. The little man in my head said to rest between reps 4 & 5, but I did not listen. I had to take a few days off from lifting.
The following week I did my first Throwdown competition WOD. It included my first-ever 3" deficit handstand pushups. They were hard. On Memorial Day I participated in a fundraising event called Meorial Day Murph, and set a 2 minute pr on Murph(1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run) with a 20# vest. I broke the calisthenics into 50 sets of 2 pullups, 4 pushups, 6 squats. It seemed to work well.


Finished up the CrossFit Games Open Sectionals workouts. A delay in the web function and some work schedule adjustments let me complete all 6 WODs.
Finished up a 5/3/1 cycle for Clean & jerk, Back Squat, Deadlift and Press.
On April 18th, I did the Tactical Strength Cahallenge: a 1RM deadlift(156kg), max reps strict pullups(14), and max reps 24kg Kettlebell Snatches in 5 minutes(70).
A few other rangers and I ran at the Warrior Dash in Phoenix. It was my longest run in Vibram 5 Fingers (3.4 miles) and beat up my feet quite a bit. The course was mostly hardened chunks of dirt, about 3 or 4 inches wide and poky. I was foolishly expecting mud and soft dirt at a mud run in the desert.

Friday, April 8, 2011

Week 9 - Flag, March 30 to April 4

Still recovering from a respiratory infection. Mainly dealing with leftover congestion and drainage. Abs are pretty ripped from coughing last week. Energy levels are low. Took a week off from 5/3/1 cycles. Did the second CF Games wod and a couple other metcons at CF Flagstaff.

3/31 - AMRAP 15 minutes:
9 Deadlifts (155#)
12 Pushups
15 Box Jumps (24")
8 rounds + DL + 6 PU = 303 reps

4/2 - Team Odd Object Chipper at CF Flag - 24:58
800m Med Ball Run, 60m Sled Drag, 60m Sled Push, 100 Air Squats,
200m Skip, 100 Jumping Pullups, 100 Situps, 100 Push Press (45#),
20' Rope Climb

4/3 - AMRAP 5 min: 8 Thrusters(65#), 5 Pullups - 6
5 min rest
AMRAP 5 min: 15 Double-Unders, 10 Situps - 5
5 min rest
AMRAP 5 min: 60' Sprint, 8 KB Swings(53#), 5 Pullups - 6+Run+1KBS

Friday, April 1, 2011

Week 8 - Smote with Illness

I was struck down by a mighty virus. Sitting around in bed, I had plenty of time to reflect on how I should have gotten more consistent sleep when I was lifting. Aslo, I reflected on the plight of Biorn, a fellow bearded man:

The Saga Of Biorn from The Animation Workshop on Vimeo.

Friday, March 18, 2011

Week 7 - Irish Car Bomb PR

I had my first-ever Irish car bomb. The beverage, that is. Thanks to everyone who came to our Saint Patrick's Day party, it was a fun group. I finished my first full 5/3/1 cycle.

Day 1 - CrossFit Sectionals WOD:
10 min AMRAP (30 Double-Unders, 15 Power Santches)
4 rounds + 22 Double-Unders = 202 reps
Saint Patrick's Day Bacon & Guinness binge
PR: Consumed First Irish Car Bomb

Day 2 - 5/3/1 Phase 2b
C&J: 47kg x 3, 54kg x 3, 60kg x 5
SQT: 66kg x 3, 76kg x 3, 86kg x 10

Day 3 - Hike @ S. Rim
Day 4 - Hike @ Sedona & 5/3/1 Phase 2b
Deadlift: 100kg x 3, 115kg x 3, 130kg x 7
Floor Press: 50kg x 3, 60kg x 3, 70kg x 10

Day 5 - 5/3/1 Phase 3
On The Minute x 10: 2 Cleans(50kg), 1 Seated Box Jump(24")
C&J: 50kg x 5, 57kg x 3, 64kg x 4
SQT: 72kg x 5, 82kg x 3, 92kg x 7

Day 6 - 5/3/1 Phase 3
Deadlift: 107kg x 5, 122kg x 3, 137kg x 6
Floor Press: 56kg x 5, 66kg x 3, 76kg x 7

Tuesday, March 15, 2011

Week 6 - The Big IG

Hanging out at Indian Garden. I had access to a pullup bar and a couch. Did the first two Mobility WODs: 10 minute squat and hip flexor couch party! Had two days of frequency method pullups (1 to 3 every time I went through the doorway). Played with some handstand pushups. And cheered for my nimble wife, who accomplished a pretty cool gymnastic goal this week - doing a backwards roll into a handstand.
I think she's ready to scissor-kick some bad guys as a member of Charlie's Angels!