Monday, June 30, 2008

Run, Angie, Run

Here is a little mix for you. Its Angie (a Crossfit main page WOD), and some running. I know you guys like to run as well, so I figured I would throw these in for you for some good measure. Let me know what you think of this workout, and as always, post times and such to comments. Its a whole new week, so lets get ready to do some great things this week. Start it off right with this one:

Run 800m
100 pullups (dead hang or kipping only)
100 pushups
100 situps
100 air aquats
Run 800m

For time!
Track your first 800 time if you can, and compare it to your second 800m time. Again total workout is for time as well, I am just interested in your 800 times as well.

Have a great Monday!

Friday, June 27, 2008

Friday's here...

Here is the workout that was posted on the main page of yesterday. I had you guys rest after the painstorm. You guys should be good to go to do this one today. Its Friday anyway, so you can rest this weekend. You will need someone to score this one as well, while everyone else is working out. Let me know what time you are going to do it, and maybe I can score for you. If you have questions, let me know. This one is a GREAT workout.

"Fight Gone Bad!"

Three 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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

I will go over the exercises with you guys if you need a refresher. You can get 5 guys on this at the same time (5 stations) without any overlap, so no worries there. Enjoy it! You should be shooting for a score in the high 200's. If you average 20 reps per station for three rounds, that will put you at 300. Just something to shoot for. Last time I did this one, I think I was in the 280's.

Maj Mills gets the nod for the best score today, and the Crossfit WTBN affiliate record for Fight Gone Bad with a score of 297. All involved found their strengths and weaknesses to work on for the next go around. All scores were above 260, which is really good, especially for those who just cracked off their first FGB. Good job by all this week, enjoy your rest weekend, and we will see you all next week.

Wednesday, June 25, 2008

Rest Day/Skills

Yes, you read that right. I am giving you guys an active rest day. No WOD for today. I would like to get together with you guys today around 1200 if you guys want to, over at the gym, and work on some skills. Form work, really light lifts of clean, jerk, and snatch are some things I would like to go over with you guys. I will come over to the 4 after BN PT, and we can talk skills. If you guys dont want to do that, I just want you guys to rest today, and maybe play a sport together or something, but definately take a day off from the WODs. Talk to you soon.

Tuesday, June 24, 2008


This is brought to you by Crossfit Rockford.... So you can thank them...if you can function afterwards. Enjoy!

For time:

weight for exercises is 115# (try not to scale)

10 Front squat (bar in front on shoulders, high elbows, and squat depth)
10 Push press
10 Thruster
10 Pull-up
10 Burpee

8 Front squat
8 Push press
8 Thruster
20 Pull-up
15 Burpee

6 Front squat
6 Push press
6 Thruster
30 Pull-up
20 Burpee

4 Front squat
4 Push press
4 Thruster
40 Pull-up
25 Burpee

2 Front squat
2 Push press
2 Thruster
50 Pull-up
30 Burpee

This workout is called a painstorm for a reason. They hurt. And take a while, you may need an hour or so for this one, depending on the individual. Painstorms are put out from various affiliates and are meant to be done once a month. I have been keeping them back as you guys got acclimitized to Crossfit, but since you all asked for a "harder" workout today, here it is. As always, post times and weights to comments. Grind through this one. It will be mental as well as physical to get through this one. Rest is as needed, but do not rest during each exercise. Try and gut through each exercise before breaking.

Monday, June 23, 2008

Structured classes

I want to start doing legitmate organized Crossfit lessons here at the BN. I need some feedback from you all as to when that would be best overall for everyone. But I want to start showing you guys different skills like rings, power lifts, kettlebells and what not, and I cant do that via the computer. I really want to start a more formal, scheduled setup for you guys. Let me know when you all think would be best. Chow time or what not, but we need to start doing that, because there are loads of things I can teach you guys, we just have to commit to doing it. Let me know what would work best for everyone. I want to start impacting you guys more than just over the computer. I want to actually have you guys learn all the things that there is....

Pullup ladder

With a continuous running clock, do 1 pullup on the minute, then 2, then 3, etc, until you cant do any more pullups in a minute. Post number of rounds competed. In other words, start the clock, do 1 pullup in a minute...then rest until that minute is up, then do two pullups in a minute....keep going as high of reps as you can get, until you cant get any higher than the last set completed in one minute. Then count the numbers of rounds you got done and post to comments. Start out dead hang, then switch to kipping. No jumping though, just dead hang or kipping. This will hurt the hands, so be prepared for that. Last time I did this one I got 16 or 18 rounds, I cant remember. Anyway, hope you all had a great weekend. Make sure to post your rounds to comments.
If it wasnt clear, you can get off and on the bar during your minute, as long as you complete one more pullup than the last round before the minute is up. So you can rest, and remount the bar, you just have to get progressively higher in your numbers each round. Hope that clears it up.

Friday, June 20, 2008

Intensity is the name of the game....

Main page WOD from today. Here it is:

Complete as many rounds in 20 minutes as you can of:

65 pound Thruster, 10 reps
10 Pull-ups

Intensity is key here today. Try and get as many rounds as you possibly can. Screw trying to pace yourself today. Its Friday. Get it done, and get it done with intensity. Try and see if you can smash through the wall today on this one, leave no gas in the tank. Have a great weekend, and get some rest.

Thursday, June 19, 2008

Dial "P" for pain...

"GI GRAN" brought to you by Crossfit Brisbane.

21-15-9 of the following for time:

135 # Power Clean and Jerk
Burpee Pullups

Go to and re watch the videos on the clean and jerk. Scale weight as needed, but this should be a difficult load that you choose. Snap the hips, keep the elbows up in the rack position. Generate the power for the cleans from your hips, as always. I will be over at the shop today catching up on admin work while the shop is out on the range, so if instruction is needed, please feel free to come over. Power clean means you are not dropping into a full squat, then you will straighten up, adjust for the jerk, and either do a split jerk, or a standard straddle jerk (feet apart, not split front and back) 21 Clean and Jerks, 21 Burpee pullups, 15 and 15, then 9 and 9. For time, as always. Post loads and times to comments.

Wednesday, June 18, 2008

Lung pop, oh wait, that was my leg that popped....

Here is today's offerring brought to you by yours truly. Enjoy it. Good form on all exercises, and make sure you gut this one out, youll be glad you did...once its over with.

For time:

400m run
200m walking lunge (knee to deck, hands off of legs)
400m run
50 pullups (chin over bar)
400m run
50 air squats (As deep as you can, hands off legs)
400m run
50 pushups (chest to deck)
400m run
200m walking lunge

This one might take a while, especially the walking lunges. Gut it out, and stop the clock. As always, post to comments.

Tuesday, June 17, 2008

Did someone say shoulders??

Its funny how you seemingly can think of a deficancy you have, and it magically appears in a WOD right after you think about it. Mine specifically has been the decline in my shoulder strength over these past couple of weeks. Well, leave it to to work on fixing that with today's WOD.

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Make sure you have a stable base, hands at about a clean distance (thumbs length off of hips in the hang) and that you keep a tight core, raise overhead with no dip or bounce, and shoot the head through the gap at the top. Back extensions are completed when you are parallel to the ground. Enjoy this one! And as always, post to comments... you guys are getting lazy with that.

Monday, June 16, 2008

An article worth reading...

Tim Russert is dead. The suffer-no-bullsh#t anchor of “Meet the Press” had a massive coronary on Friday at the too-soon age of 58.

This was a guy you liked for the same reason you liked Die Hard-era Bruce Willis. He was funny, he was aggressive, and he saw right through your front. The only way you got off Tim’s hook was to tell the truth, own up to your argument, and admit your shortcomings. I routinely felt sorry for his Sunday morning guests—they’d stumbled into a maze where the Minotaur was impossibly smart and every passage was a dead end.

Unfortunately, the otherwise brilliant Mr. Russert fell prey to the plague of the intellectual class, treating his body as an inconsequential vessel for his rock star brain. His work ethic was notorious--round-the-clock marathons of analysis and exposition, executed for the benefit of a spoiled television audience. His long hours in the office precluded regular exercise and proper diet, and his heart gave out....

The rest of this well penned article that has ABSOLUTE application to military personnel (being unhealthy and dying young) can be found at

Well worth your time to read it in its entirity. Penned by owner Jonathan Gilson.

Have a good Monday!!!

Good anchored sit-ups for these ones. A double under is just that. Two turns of the jump rope for every jump you do. If you cant string them together, do a double, then a single, then back to the doubles, but only count the doubles. If you absolutely cant do doubles, then do 100 singles without stopping. The point of the double under is to increase your coordination, aerobic threshold, and muscular adaption. Have a great Monday, and I hope you all had a great weekend and Father's Day. As always, post times and grumblings to the comments section. Brought to you by

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Friday, June 13, 2008

This one might hurt....

I had a request for a WOD with Kettlebells in it, and as always, I am happy to oblige. Here is today's workout brought to you by New Jersey Crossfit. (link is on the side of the page) Enjoy this one, as its a Friday workout, and you know how we program Friday workouts! Form is king as always. Hit this one up with gusto, and enjoy your weekend. I will bring the KB's over to the 4, so you guys have enough between those ones, and the ones over at the gym. Have a great weekend, get some rest, and see you on Monday!

3 rounds as fast as possible:

30 Box jumps
30 Mountain climbers
30 kettlebell swings
30 burpees
30 kettlebell snatches

Make sure you are employing a tight, loose, tight grip on the snatches, like I taught you guys. Hip drive is paramount on the swings and snatches. The mountain climbers are two count, so the reps are counted as your left leg comes forward. Keep back straight, head up, all that. Enjoy, and as always, post times and thoughts to comments.

Thursday, June 12, 2008

You say tabata, I say oh crap....

Here is today's offerring. Origionally brought to you by Enjoy the suck!

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten 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.

Post total reps from all 32 intervals to comments.

In other words, you need to do all 8 20 second intervals of pullups with 10 seconds rest between each interval, then move directly into 8 20 second intervals of pushups,again with 10 seconds of rest between each interval, so on and so forth until you are done. And thats right, there is no rest between the exercises, other than the 10 second rest intervals built in. I have interval timers here at the schoolhouse. If you think you will be needing one, come get it this morning before I leave for the range around 0900. Enjoy this one, its a good one if you havent done it before.

Wednesday, June 11, 2008

I love the smell of sweat in the smells like victory

Hit this one up from Crossfit Virginia beach. This one looks great....

400 m run
25 push-ups (nose or chest to the ground, straight back, butt down)
25 knee's to elbows (hang from the pullup bar, bring knees to elbows)
400 m run
20 push-ups
20 knee's to elbows
400 m run
15 push-ups
15 knee's to elbows
400 m run
10 push-ups
10 knees to elbows
for time.

Good form on the pushups, and make sure the knees get to the elbows. Make sure you guys are logging your times and progress, its the only way you are going to measure your success...

Tuesday, June 10, 2008


Brought to you by

Ten rounds for time of:
12 Burpees
12 Pull-ups

Good burpees... In other words you actually need to do the push up, and jump into the air at the end... A good burpee.

Good form on the pullups as well. Whether they be strict or kipping, chin over the bar, and elbows straight at the bottom.

Good luck, and as always, post to comments.

Monday, June 9, 2008

Monday's grinder

This workout is brought to you by Crossfit Virginia Beach.


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

This one should get your blood pumping. Make sure the thrusters are good, solid thrusters. Drop in the squat as low as you can, explode up with the legs, drive the weight over head to lock out, and be sure to shoot the head through the gap and get those active shoulders. Enjoy!

Tuesday, June 3, 2008

My stomach's on fire

Here is one of the WODs from from the other day. This one doesnt seem like all that much until you actually do it. (isnt that always the case) Dont let the look of this WOD fool you, its difficult, painful, and strength sapping, in the case of your abdominals. Dont go into this workout half hearted or it will eat you alive.

10 135# Squat cleans
50 Glute Ham Developer Situps
8 135# Squat cleans
40 Glute Ham Developer Situps
6 135# Squat cleans
30 Glute Ham Developer Situps
4 135# Squat cleans
20 Glute Ham Developer Situps
2 135# Squat cleans
10 Glute Ham Developer Situps

The Squat Cleans are a crisp Olympic lift, with power being generated from the hips. It starts from the ground, and then lifted by slack arms and hip speed, to the rack position, then taken to the ground in a front squat, and then stood up in the rack....thats one.

A proper GHD situp is one where the legs are straight throughout the movement, alternating arms on reps touch the ground behind you, and the hips are used to "snap" back into an upright position. These will take you the longest, and leave you the most destroyed a couple of days after this WOD is completed. Dont skimp on form on either exercise, and you wont regret it. Scale weight on the Squat cleans if needed, and scale reps on the GHD's if needed. Come over to our place today if you want instruction on the Squat clean and to access the GHD machine. Good luck. I did this one yesterday as Rx'd in 21:44. My core is extremely sore, and fatigued today, as you could imagine. Oh well. As always, post to comments.