Thursday, April 30, 2009

"Fight Gone Bad"


"Fight Gone Bad"

Wallballs SDHP Box Jumps Push Press Row  Total
      30    29       28            19   19 125
      29    20       22       15   18 104
      20    20        24       12   21 97

Total 326 (PR)

Wednesday, April 29, 2009

Shoulder Press

Shoulder Press



3 Rounds for Time:
5 Ring Dips
10 C2B Pullups
15 Squats

Time 2:04

Tuesday, April 28, 2009

Nor Cal WOD


500m Row
30 Burpees
10 Shoulder to Overhead 135#

Time  5:37

Shoulder to Overhead's killed me, 1-3-2-2-2.

Saturday, April 25, 2009

Nor Cal WOD


Max Reps in 10 minutes of:
Muscle Ups
Cleans 115#

Score is the lower number of the two. 

Muscle Ups- 37
Cleans- 35


Friday, April 24, 2009

Bench Press and Work WOD

Bench Press 5-5-5
Could have gone more but no spotter.


5 Rounds for Time:
Run around the block at fire station (probably about 300m)
20 Fire Engine Tailboard Jumps (about 20")
10 Deadlifts 205#

Time 15:21

Thursday, April 23, 2009

A Day in the Zone

A few people have asked me what types of food I eat, so I decided to take pictures of all my meals and post them on here. Be prepared for a lot of pictures.

Breakfast (4 Blocks)

1 oz Canadian Bacon
2 Mini Bell Peppers
Handful of Mushrooms
1/4 Onion
Handful of Spinach 

I sauté all of the above with a little bit of olive oil in a large pan.

After everything is cooked, add...
3 eggs
1/4 cup Black Beans (I add these when the eggs are almost done)
When done, add...
1/2 cup Salsa
1/2 Avocado

Finished Product

Lunch (4 Blocks)

Handful of Spinach
Handful of Lettuce
2 Mini Bell Peppers
Handful of Mushrooms
1/4 cup Black Beans
4 oz can of Tuna 
Little bit of Blue Cheese
1/2 Avocado
2 Tablespoons of Olive Oil and Balsamic Dressing

Finished Product

Afternoon Snack (2 Blocks)

Zone Bar

Dinner (4 Blocks)

Almonds chopped up in food processor (or you can buy almond meal)
1 beaten egg
Chicken tenders seasoned with salt and pepper
Dip chicken in egg and coat with almonds
Sauté chicken in olive oil in large pan

Steam broccoli and cauliflower (1 block carb)

Add 3/4 cup spaghetti saucce (3 blocks carb) on top of 4 oz of Chicken and Broccoli/Cauliflower 
Add 1/4 Avocado

Finished Product

After Dinner Snack (2 Blocks)

Zone Milkshake by Katie 
2 cups of Milk
12 Almonds
Dash of Cinnamon
Dash of Vanilla Extract 
Stevia to sweeten

Blend it up and enjoy!


As you can see I eat a lot of fat. I don't always measure out the amounts simply because it is tedious to measure olive oil, avocado, salad dressing, blue cheese, etc. I just try to eat a good amount of fat at each meal. In a perfect world I would eat 3x fat because I was getting to skinny when I was on 2x fat and measuring everything. Now I just eat a lot of fat.  I keep the protein/carbohydrate ratios as close as possible at every meal. I hope this helps.

Zone Challenge: 43

Wednesday, April 22, 2009


WOD at 0600 with the Huffman and friends.


Time 5:20

I'm a little disappointed with this time. I wasn't feeling 100% this morning, but I felt like I should have been able to go faster. 

Tuesday, April 21, 2009

OHS and quick WOD

Luke, Mo, and Dave.

Crossfit Gals and Friends

Over Head Squats


I could have gone a bit heavier but time was running low.


Five Rounds for Time:
30 Double Unders
15 KBS (1.5 Pood)

Time  6:55

Zone Challenge: 42

Monday, April 20, 2009

100th Post

So Cal Qualifiers Day #2 

2K Row
Then 6 Rounds of:
20 Box Jumps/Step Ups at 30"
10 Wall Balls with 2o# ball at 12' Target

Time 20:33

This was brutal. Legs were like jello from the first day's WODs and the 2k row. I'm not sure if the standards were the same for the So Cal Qualifiers. I read that the wall balls were 11.5' and I never saw how high the box jumps were.

Saturday, April 18, 2009

So Cal Qualifier WODs...

... Kicked my ass!!!!

WOD #1 at 0845

6 Rounds for Time:
30 Squats
10 C2B Pullups
5 Clean and Jerk 135# (I scaled down, Rxd was 155#)

Squats and pullups were not bad. Clean and jerks kicked my butt. I tried 155#, but I struggled through the first 2 and decided to scale down to 135#.

Time 18:31

WOD #2 at 1245

3 Rounds for Time:
450m Run
30 OHS 85# (I scaled down, Rxd was 95#)

Time 14:36

I broke the OHS into 8-8-8-6. I did this every time, but I dropped the bar once in the last round. The second run I think I ran the 400m instead of the 450m, so my time would be 15-20 seconds slower. 

Who's up for a beach day tomorrow?

Zone Challenge: 41

Thursday, April 16, 2009

Paddle and ...

Hecho En Crossfit Ventura

Paddle at 10:30
Channel Islands Harbor

5.13 Miles

Max Speed: 5.6 MPH
Moving Average: 4.1 MPH
Overall Average: 4.0 MPH

Found a new function on the GPS that tracks max speed, moving average, and overall average. This was about the same distance as my last paddle and it took about 7 minutes less. 


Hang Power Clean

95-115-135-145-155-165-170-175-180-185(f)-185 (PR)

Stoked! I can't wait to squat clean again.

Zone Challenge: 40

Wednesday, April 15, 2009

DB Shoulder Press


DB Shoulder Press
Then max DB shoulder press with 25#


Max at 25#


For Time
50-40-30-20-10 Reps of:

Time 15:37

My pushups were weak. I probably spent over 2/3rds of the time doing pushups. All squats and situps were unbroken as they should have been. 

Tuesday, April 14, 2009

Harbor Cruise and Back Squats

Went for a paddle today in the Ventura Harbor. I wanted to see how the new board works in the flat water. The board performed much better than I expected. I figured out a way to secure my GPS to the board so I can keep track of my distance/times.

The bag attaches to the board via a 5/16 bolt.

5.1 miles

This is about a 3.73 MPH average. I have not a clue if this is a good pace or not.

WOD at 5:30PM

Back Squat


Task Priority FGB 
20 Reps of Each: Wallballs, SDHP, Box Jumps, Push Press, Row for Calories

Time 3:30

Zone Challenge: 39

Sunday, April 12, 2009

Happy Easter


21 Deadlifts at 225#
800m Run
15 Deadlifts at 225#
800m Run
9 Deadlifts at 225#
800m Run

Time 11:49

Saturday, April 11, 2009

Bench Press


Bench Press


Five Rounds for Time:
10 Squat Cleans with 25# DB
15 Pushups

Time 8:55

I felt horrible doing the squat cleans. I don't know why they are so hard for me.

Thursday, April 9, 2009

Weighted Pullups


Weighted Pullups x 3, Strict Pullups x 5, increase weight by 5 until unable to complete the set. 

30 x 3, Strict x 5
35 x 3, Strict x 5
40 x 3, Strict x 5
45 x 3, Strict x 5

Tabata Situps

15, 15, 15, 13, 14, 13, 15, 13

Zone Challenge: 38

Wednesday, April 8, 2009


Got a new toy today from some very friendly people at Stand Up Paddle Sports in Santa Barbara. I've been looking at SUP boards for a while now and I finally made a decision to buy one. It's an 11'2" Ultimate Blend by Starboard. They say it is a good all around board that can be paddled for distance and also it performs well in the surf. Here are some pictures.

11'2" Ultimate Blend

Werner Carve Paddle


Run 5K

Time 20:16

Stoked on the time. I think I could have gone faster with normal running shoes. Next time I will go sub 20 minutes. Oh yea, it was super windy today. I'm not totally sure if that helped or hurt, but I have a feeling that it helped a bit. 

Zone Challenge: 37

Tuesday, April 7, 2009

DUs, Squat Cleans, Ring Dips, DUs


For Time:
45 DUs
45 Squat Cleans 115#
45 Ring Dips
45 DUs

Time 15:09

I started this WOD with 35# DBs for the squat cleans, but had a hard time doing them properly. I switched to 115# barbell. My knees kept coming in and I felt weird doing the squat cleans with the dumbells. This is something I want to work on. 

Zone Challenge: 36

Sunday, April 5, 2009

Day Two

Don't miss the mark!

Colin, Katie, and I did the second day of European Qualifier WOD today. 


AMRAP in 20 minutes of:
250m Row
10 Burpees
10 Ring Dips

7 Rounds + 250m Row + 7 burpees

This WOD was very difficult. The row made the burpees hard, the burpees made the ring dips hard, then repeat. Held the row from about 1:40-2:00 pace. First few rounds of burpees were unbroken, then 5-5 for a few, then 4-3-3. First few ring dips were 4-3-3, then 2-2-2-2-2 for the rest. Katie did the WOD with jumping ring dips and kicked butt. She had a different approach and it seemed to work well. She took it easy on the row, did all burpees unbroken and then did jumping ring dips. She got 7 rounds + 110m row. I think rowing for a few extra seconds at a slower pace and then doing all burpees unbroken would be faster. 

Zone Challenge: 34

Full House on Sunday

Beach Day

Saturday, April 4, 2009

European Qualifier WODs

Colin, Nick, Katie, and I did the european qualifier WODs today to see how we compare. 

WOD # 1 at 0730
"Fat Helen"
400m Run
21 KBS 2 Pood
12 Pullups C2B

Time 10:55

This was pretty tough. Run and C2B pullups weren't bad but the swings were difficult. I did 12-9 the first two rounds then 12-4-3-2. We held our selves to the same standards that were required of the athletes at the qualifier (fully extended with part of the ear showing/chest touches the bar below the clavicle). Katie did the swings with 1.5 pood which was Rxd for women. She also did some pretty impressive C2B pullups. Great job Katie!

WOD # 2 at 1230

15-12-9 Reps for Time of:
135# Clean and Jerk
Handstand Pushups

Time 19:41

This was a killer for me. The clean and jerks were not too bad but the HSPU kicked my ass like always. I did singles the entire time with little bits of rest in between each rep. Once again, we held our selves to the same standards: hands no wider than your press grip (marked with tape on the ground), feet must be in contact with the wall at the top of the rep, and part of the ear exposed at the top of the jerk with hips fully opened. 

Zone Challenge: 34

Wednesday, April 1, 2009



5 Rounds for Time:
400m Run
15 Overhead Squats (85#)

Time 14:14

I felt like the pose running is getting better on the 400m runs. First round of OHS were broken into 8-7. All subsequent rounds were unbroken. Should have done the Rxd weight. 

Zone Challenge: 34