Friday, January 30, 2009

"Death by Cluster"

Clean + Thruster= Cluster (Complements of Crossfit Norcal)

With a continuous running clock perform one cluster the first minute, two the second minute, three the third minute, and so on until you can no longer complete the required reps.

10 Rounds + 6

Max situps: 151

Zone Challenge: 14

Monday, January 26, 2009

Deadlift and Burpees

Straight from the 2008 Crossfit Games.


5 Rounds for Time:
5 Deadlifts 275 lbs
10 Burpees

I used a slightly lighter weight on the deadlifts, 255 lbs. 

Time: 5:33

Its funny that we did this workout today because last night I was looking at the So Cal Games Qualifier Blog. It had recommended times from last years games WODs as a gague to see if you should enter the qualifiers. This was one of the WODs that I had never done and I was thinking of doing this one soon. 

Zone Challenge: 12

Saturday, January 24, 2009

How high can you go?


Max Height Box Jumps

42.5'' or 24" box and 5 45# plates

1/2 Tabata Push Ups
30 seconds rest
1/2 Tabata Push Ups
30 seconds rest
1/2 Tabata Sit Ups
30 seconds rest
1/2 Tabata Sit Ups

Total: 236

Zone Challenge: 11

Thursday, January 22, 2009

2 Seconds......

.... too slow. Why? Well, because Nick's time was 5:24!



Time: 5:26 (First time as Rx'd)
Round 1: Thrusters 11-10, Pullups 21
Round 2: Thrusters 8-4-2-1 (I counted one short and dropped the bar only to be corrected and pick it back up for one more) Pullups 8-7
Round 3: Thrusters 4-3-2 Pullups 4-3-2 (grip issues)

I'm extremely happy about this time. When I started at CFV I couldn't even do thrusters or front squats due to a lack of flexibility. I did a modified Fran at the end of my elements course where I did high back squat thrusters with a lower than rx'd weight. I think my time was over 10 minutes. 

Zone Challenge: 10

I'm no longer doing the burpee challenge due to an annoying calf pain that wont go away. I think a break from burpees will do the trick. I am going to do pushups for the rest of the challenge.

Tuesday, January 20, 2009


The Push Press is looking good mom!

I walked in the door at CFV and was stoked to see this on the wall. I was excited to work through this WOD with the muscle ups. My muscle ups have gotten much better over the last month. I attribute this to an increase in strength and more importantly PRACTICE. I feel that my technique has gotten a lot better and this allows me to be more efficient. 

For Time:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 16:28 as Rx'd (I think????? I will have to check this or if anyone who reads this knows, let me know)

My muscle ups were not locked out on the bottom. I haven't been practicing locking out at the bottom, but it's time to start focusing on proper execution of my movements even if it means slower times. 

Zone Challenge: 8

Monday, January 19, 2009

Wallballs, SDHP, and DUs

Refugio, 2008

AMRAP in 20 minutes of:
10 Wallballs (20#)
10 SDHP (75#)
20 Double Unders

10 Rounds + 1 Wallball
After completing my 10th round I had about 10 seconds left and I was planning on falling over right then and there, but Faith pushed me to the next level and I went over and did one more wall ball. Thanks Faith!

This WOD was a gasser! The wallballs were the easiest which is surprising because a few months ago I despised wallballs. The SDHP were not too bad. Toward the end I broke them up into two sets of 5. The DUs killed me. I did 20 in a row for the first few rounds but that made me so tired that I had to slow down before the wallballs, so after the first few rounds I did two sets of 10. This way I was able to move to the next exercise with less recovery time. 

Zone Challenge: 8

Day 50 of the Burpee Challenge!

Sunday, January 18, 2009

I love Strength Days


Back Squat

Then 5 Rounds for Time of:
8 Ring Dips
12 Pushups


The first few sets felt pretty light. I should have started at 185 and adjusted from there. 


I loved this WOD because it worked on all of my weaknesses. The HSPU, Ring Dips, and Pushups were way harder that it appeared at first. 

Day 49 of the Burpee Challenge! Today's and yesterday's burpees done at the beach.

Zone Challenge: 7
Only 2 points this week, but I felt I did much better. 

Friday, January 16, 2009

"Quarter Gone Bad"


"Quarter Gone Bad"

Thrusters: 18
Pullups: 17
Burpees: 36

Total: 71

Day 47 of the Burpee Challenge! On track.

Zone Challenge: 7

Wednesday, January 14, 2009

Overhead Squats and Level 1 Cert

I signed up for a Level 1 Cert in San Diego on Feb 28- March 1 at Crossfit San Diego. 


Overhead Squats


For whatever reason, I was having a hard time concentrating on the WOD today. Holding the weight overhead was definately the limiting factor. My legs felt strong, but I just couldn't hold it overhead.

Zone Challenge: 6

Day 45 of the Burpee Challenge and I'm all caught up!

Tuesday, January 13, 2009

"Kelly" AKA "Battle of the Brothers"

Everyone showed up for the 4:30 WOD and it was only Nick and I at the 5:30 WOD. What's the significance of that... Well, we are brothers and if you haven't noticed we are a little competitive!

5 Rounds for Time of:
400m Run
30 Box Jumps 24"
30 Wallballs 20#

Time 22:20 

This was over a 3:30 PR! After the WOD I worked on some muscle ups and I got 8 in a row. This was another big PR (previous was 3).

Day 44 of the Burpee Challenge! 

Zone Challenge: 5 

Sunday, January 11, 2009



400m of Lunges for time with PVC pipe overhead.

Time: 16:10

Then worked on butterfly kip pullups and HSPU with bands. 

Zone Challenge: 5 points for the week.

No burpees today, I'll make them up tomorrow.

Friday, January 9, 2009

Ring Dips and KBS

Kipping Dips

Warm Up

800m Run

2 Rounds of:
5 Pullups
10 Wallballs
15 Box Jumps

800m Run


7 Rounds for Time of:
10 Ring Dips
10 KBS (1.5 Pood)

Time: 7:10

4 Block Lunch created by Chef Mitchell! I love my new Wok!

Zone Challenge: 5

Day 40 of the Burpee Challenge! 

Thursday, January 8, 2009

Another Successful Day on the Zone!

Sushi anyone??????

Today is a rest day, but I managed to get in 77 burpees to make up for yesterday and to complete today's burpees.  This burpee challenge thing is starting to get interesting because every time you miss a day it feels like you have to dig yourself out of a big pit. The good thing is that I feel that they are getting easier and I feel like I'm getting stronger. 

I have been slacking for a while on jump rope but today I felt like I got some of my rhythm back. After the burpees I was messing around with the rope and got 42 DU's. That's not even half way to my goal of 100, but compared to about 4 months ago, were I could barely do singles, that's pretty good. 

Well, today was another successful day in the Zone. I find that I get hungry in between meals, but it's nothing that pounding water can't satisfy. 

Zone Challenge: 4

Day 39 of the Burpee Challenge! I'm all caught up.

Wednesday, January 7, 2009

Shoulder Press


Shoulder Press
2x 800m Run

2:33, 2:27

My shoulder strength and flexibility need a lot of work. Not only am I weak but I'm very inflexible. Note to self: start stretching shoulders more and work on handstands when able.
Nick and I had quite the duel on the second 800. Apparently it is the Mitchell nature to be extremely competitive. I passed him about 500m, he passed me at 600m, I passed him at 700m, he passed me at 750m, then it was an all out sprint from the trash can. We ended up coming in at the same time, 2:27. There is no way I would have gone that fast if Nick was not there pushing me.

Zone as Rx'd today. 

Zone Challenge: 3

Day 38 of the Burpee Challenge. ( I need to do these tomorrow)

Tuesday, January 6, 2009

"Tabata Something Else"

Nene is ready to go!

Went to the 6am WOD and the house was full. It's great to see everyone's enthusiasm and intensity at such an early hour. The sunrise this morning was one of the best I have seen in a long time. I wish I had my camera this morning to capture the moment. 

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the 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.

10-10-10-10-8-8-8-10 = 74
12-13-13-13-10-10-9-9 = 89
14-13-13-13-12-12-12-12 = 101
18-18-18-18-18-18-18-22 = 148

Total = 412

Day 2 of the Zone!
As Rxd except for dinner. I'm at work today and we ate out. I had a Southwest Chicken Cobb salad. It had chicken, avocado, cheese, corn, black beans, tomato, and lettuce. Obviously I didn't bust out the scale at Anacapa Brewing Company, so I'm unsure of the proportions. I feel that the foods I ate were within the Paleo standards and Zone proportions.  No point for today, but another successful day with the Zone.

Update 1/7/2009
I decided I'm going to count yesterday as a point for the zone challenge. Although I didn't measure the food that I was served at a restaurant, I ate zone foods and it was damn close to the correct zone proportions. The hole point of this is to improve diet and in turn improve fitness/wellness, and in the end I feel I accomplished this. At least I didn't order a burger and fries like I normally do!

Zone Challenge: 2

Monday, January 5, 2009

Dialed in on the Zone!

Curried Shrimp with Veggies. Thanks to!

Today was day one of eating in the Zone as Rxd. I'm doing 16 blocks with 2x fat. It was not all that bad. It was actually quite a bit of food! I did get a little bit hungry in between meals, but the 2 block snack was sufficient to hold me over. I also found myself drinking more water to curb the hunger. Thats a good thing because I usually don't drink enough water throughout the day.


Deadlift 3-3-2-2-2-1-1-1-1

(225- 275) (315- 315) (325- 330f- 330f- 330f)
I couldn't get 330 for the life of me. 325 felt pretty hard but I felt I could have done a bit more, but apparently not. 325 was a 40 pound PR, so I'm happy.

Zone Challenge: 1


Sunday, January 4, 2009

Team WODs

In teams of 3 or 4 AMRAP in 20 minutes of:
100m Car Push
Driver does 7 Burpees
100m Car Push
Switch drivers after each round.

Team: Luke, Nick, Mine Man
WOD: 14 Rounds

Katie got 20 kipping pullups today! 

Day 35 of the Burpee Challenge!

Saturday, January 3, 2009

Caught up on Burpees!


12 Rounds of:
10 Burpees
250m Run

then 5 more Burpees for a grand total of 125.

Watch malfunction, no time available.  Distance was +/- 50m.
I was behind 125 burpees, so I made them all up today. 

Day 34 of the Burpee Challenge!

Friday, January 2, 2009

Goals for the New Year

General Goals

1. Get in the Zone.
-My plan is 16 Blocks with 2x fat.
2. Increase Flexibility.
-Foam roller twice a day, morning and evening. Followed by stretching.
3. Go to bed early and get to CFV at 6am on days I have to work.
-A bed time of 9:30 will give me 8 hours of sleep and time to drive to CFV. 
4. Increase strength. I feel that my endurance is pretty good and I do fairly well with body weight exercises (except for HSPU), but my strength is lacking in the heavy lifts.
-Read "Olympic Weightlifting" and practice the O-lifts twice a week.
-Work on strength exercises while at work (this is not always possible due to lack of equipment).

WOD Goals

1. 50 Pullups (PR is 37)
-Work on grip strength, use 20lb weight vest for WOD when able.
2. 10 HSPU (PR is 2)
-Practice handstands daily.
3. 100 Double Unders (PR is 49)
-Practice DUs every work day, morning or evening.
4. Crossfit Total over 800 (PR is 645)
- Squat 290 (245), Shoulder Press 155 (125), Deadlift 355 (285). I think this is possible, we shall see.
5. 26 Rounds of "Cindy" (PR is 22+)
6. "Grace" as Rxd in under 6 minutes (PR is 9:50 with 95lbs).
7. "30 Muscle Ups" in under 5 minutes (PR is 8:20).
8. "Fight gone Bad" over 300 (PR is 263).

Thursday, January 1, 2009

New Year's Eve WOD


AMRAP in 20 min of:
5 Pullups
10 Pushups
15 Squats

22 Rounds + 5 pullups + 6 pushups

Once again the pushups were the weak link. I had to break them up into two sets of 5 and towards the end I broke the second set of 5 up into 3 then 2. At the 10 minute mark I had completed 12 rounds, so that means I did 10 rounds in the last 10 minutes.