"CJ vs Pat Barber" WOD

Warm up:

Jump rope

Pushups

Tabata Squats  (20)

WOD

3 Rounds for Time:

25 KBS (1.5 Pood)

15 Pull-ups

5:45 (or something close to this, I'll check tomorrow)

Deadlifts and Box Jumps

Ideas for the new rings! 

WOD

AMRAP in 15 min of:

10 Deadlifts (BW/165#)

20 Box Jumps (24")

9 Rounds + 10 DL

The deadlifts were not too bad. All were unbroken. The Box Jumps were hard to keep a fast pace. 

Day 27 of the Burpee Challenge! All burpees done today at the beach with Katie!

12 Days of Crossfit

"12 Days of Crossfit" from Luke Mitchell on Vimeo.

Just like the song! Only I almost died!

100m Sprint

2 SDHP 95#

3 Thrusters 95#

4 Pullups

5 Burpees

6 Box Jumps 24"

7 Pushups

8 KBS 1.5 Pood

9 Wallballs 20#

10 Situps

11 Air Squat Jumps

12 Double Unders

It appears not too bad until you realize that the workout is just like the song, each exercise repeats itself multiple times except for the DUs.

In total it was 

12 100m Sprints

22 SDHP 95#

30 Thrusters 95#

36 Pullups

40 Burpees

42 Box Jumps 24"

42 Pushups

40 KBS 1.5 Pood

36 Wallballs 20#

30 Situps

22 Jumping Air Squats

12 Double Unders

Time 24:16

This WOD was extremely tough. The thursters and SDHPs killed me. I need to work on my thrusters.

Day 24 of the Burpee Challenge. I'm all caught up on Burpees!  :)

"Karen"

Untitled from Luke Mitchell on Vimeo.

Warm Up:

25 Double Unders

10 Second Handstand

2 HSPU

X 2

WOD  "Karen"

150 Wallballs for Time, 20#

7:48

Then worked on Muscle-Ups.

Day 23 of the Burpee Challenge

"100 Pull-ups for Time" with a twist!

WOD

For Time:

100 Pull-ups*

*run 400m each time you drop from the pull-up bar

37-55-70-86-100

10:24

Day 22 of the Burpee Challenge!

I still have to make up day 19, 20, 21.

X-mas Wish List

Since everyone has been asking me what I want for Christmas, I thought I'd just make a list for everyone to see. Hopefully it's not too late. I realize that these items will not get here in time, but I don't mind :)

1. Weight Vest 20lb 

2. Gymnastic Rings to use at work

3. Self myofascial release tool What?

4. Crossfit T-shirts or Crossfit T-shirts

5. Crossfit Level 1 Cert

6. Crossfit Playing Cards

Now to the fun stuff... Today's WOD at CFV!

4 Rounds for time of:

400m Run

50 Squats

Time 10:21

Double Unders, Sit-ups, and Muscle-ups

Where's Faith?

So I'm training for the Crossfit Games Ventura. That means multiple WODs in a day. 

WOD # 1

Annie

5 rounds, 50-40-30-20-10, for time of:

Double-unders 

Sit-ups

7:47 as Rx'd

49 continuous DU's in the first round, round 2 and 3 were broken up, 4 and 5 were continuous. Slowed down a bit on the sit-ups, but they were unbroken.

WOD#2

30 Muscle-ups for time

8:20 as Rx'd

I did the first 20 every 20 seconds, total of 6:40.

I did the last 10 in 1:40, this was about one every 10 seconds.

Next time I'll speed up and do one every 12 seconds and see if I can maintain that speed.

Out of town WOD

Palm Desert WOD on the Tennis Court!

WOD

3 Rounds for time of:

30 Pushups

15 Passthroughs

30 Wallballs (12#)

10 HSPU

30 Double Unders

Time: 17:18

I didn't realize it when I made it up, but this workout is full of shoulder work. I guess I need to get my programming cert so I don't make this mistake again.

Max Thrusters

Today was a great day. It started off by jumping out of a perfectly good helicopter as part of our Ocean Rescue training. Then I was short hauled hanging 50 feet below the helicopter (That's me hanging from the copter in the shot above). Next, was high speed boat drops and jumping off the Ventura Pier. Then, of course Crossfit!

WOD

Thruster

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

95-115-125-135-145-155-165(F)

I should have gone to 160 instead of 165.

Day 11 of the Burpee Challenge

Crazy "Cindy"

WOD

3 Rounds for time of:

5 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)

400m run with a 20# wall ball 

Time

18:46 (CTB Pullups)

I felt strong on the rounds of Cindy. I can't wait till the next time she comes up.

"Diane"

Eddie Aikau, A true Watermen! 

The Ventura City Fire Department started up it's Ocean Rescue training week yesterday. I was fortunate enough to have been selected for the team as a probationary employee. Yesterday the surf was pumping and we had a good time "playing" in the surf. We all took a few larger waves on the head. Today, was day two and the surf was much smaller. The reason I mention this is because I got multiple compliments on my physical strength and appearance from fellow employees. I explained to them that I have been doing Crossfit for about 3 months, and I owe all of my progress to Crossfit Ventura. Hopefully, I will get some of these guys into the free saturday workout to show them what it's all about. At least I sparked their attention!

WOD

3 Rounds, 21-15-9 reps, for time of:

225# Deadlift

HSPU

Time: 9:55  Rx'd (I used two abmats to decrease the range of motion for the HSPU)

Day 9 of the Burpee Challenge 

"Death by Burpee"

"Death by Burpee" from Luke Mitchell on Vimeo.

WOD

With a continuous running clock, perform one burpee the first minute, two the second, three the third, and so on until you cannot complete the prescribed number within the minute.

15 Rounds + 11  for a total of 131 burpees

Day 7 of the Burpee Challenge

"Barbara"

WOD

Five rounds, each for time of:

20 Pullups (I subbed ring rows instead of Pullups)

30 Pushups

40 Situps

50 Squats

Rest exactly 3 minutes between sets.

2:43, 2:52, 3:13, 3:28, 3:45 for a total of 16:01

Day 5 of the Burpee Challenge!

"Nasty Girls"

Are these squaws nasty girls?

I'm sooooo sore from yesterday's WOD. My legs were screaming this morning again doing the squats and hang power cleans. My elbow started to act up again after all the pullups in yesterday's WOD but I took some anti-inflamatories and iced for 15 min on and 15 min off x 4. When I woke up this morning I was pain free. That says something for staying on top of an injury and not letting it get worse. 

WOD

"Nasty Girls" with some modifications.

50 squats

21 ring dips

10 hang power cleans with 115

Time 11:03

I subbed muscle ups for dips and went light with the hang power cleans because I wanted to give my elbow a bit of a rest after yesterday's WOD. Next time I would like to do this workout as prescribed even if it takes me forever. 

Today was day 4 of the Burpee Challenge.

Thrusters and Pullups

WOD

AMRAP in 20 minutes of:

10 Thrusters (65 lbs)

10 Pullups

11 rounds + 10 thrusters + 2 pullups

This WOD was an ass kicker for me! Two opposing functional movements that make your body scream. 

Day 3 of the Burpee Challenge!

Shoulder Work

WOD

Shoulder Press: 1-1-1-1-1                   95-105-115-125-130(F)

Push Press: 3-3-3-3-3                        105-115-125-135-145

Push Jerk: 5-5-5-5-5                           115-125-135-140-145

I got a 10 lb PR on 1RM Shoulder Press, 125 lbs.

I got 37 continuous double unders (PR).

Day 1 of the 100 Day Burpee Challenge.