Thursday, October 30, 2008

Oh Angie.....

Here it is..... Your workout of the day, brought to you by An oldie, but a goodie. Get it done.


For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments. Angie is done strict. In other words, you complete the pullups, then go the pushups, then the situps, and finally the squats. You dont break this one into "rounds". Have a great workout.

Wednesday, October 29, 2008

Wed's workout

I was out of pocket yesterday, so I apologize for not posting a workout. Here is today's WOD, brought to you by


3 rounds of following:

10 pullups
10 air squats
10 GHD situps


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments. Complete the shoulder press first, then the push press, then the push jerks. Have a great workout, and as always, post when you are finished.

Monday, October 27, 2008

Monday Fun

Here is today's workout, brought to you by yours truly. Get on it, and get it posted. Here it is....


3 rounds of the following:

10 pullups
10 air squats
10 GHD situps


3-3-3-3-3-3-3 Deadlift Work up to 95% of your 1rm. Post loads to comments.


3 rounds of the following for time:

10 KB crosschops (24kg bell) 5L/5R

20 Jumping back squats (45# bar) (Put bar on back like a back squat, squat down, then explosively drive up from the "hole" and "jump" in the air with the bar on your back.)

30 Knees to elbows. Post times to comments.

Friday, October 24, 2008

Friday's here

Its Friday. Time to get your last workout of the week done. Here it is, brought to you by me.


3 rounds of:

10 pullups
10 pushups
10 GHD situps


3-3-3-3-3-3-3 Back Squat

Work up to around 85% of your 1 rm. Post loads to comments.


3 rounds of the following:

Row 250m sprints. Rest 1 minute in between each round. Post times to comments for each round.

Have a great weekend, and make sure you all get some rest, and repair those aching muscles.

Thursday, October 23, 2008

Thursdays Trip

Get it done today. Brought to you by


5 rounds of the following:

Max reps bodyweight bench press
Max reps pullups

Post loads and numbers of reps per round to comments. NOT FOR TIME, and rest is on you between rounds. Point here is max reps per round.

Wednesday, October 22, 2008

Wed's Lung BBQ

Here is today's WOD brought to you by me. Enjoy the burn.

For time:

Row 1000m
100 Double Unders (or 200 singles)
Row 800m
80 Double Unders
Row 600m
60 Double Unders
Row 400m
40 Double Unders
Row 200m
20 Double Unders

If you guys need more jump ropes, cause the ones in the gym grew legs, I have two personal jump ropes over here at DES. Feel free to come and get them for use today.

Have a great time getting keeping your breathing under control. Post your times to comments.

Tuesday, October 21, 2008


I FINALLY have word about the backordered t-shirts. They are shipping to my house today, and I will hopefully have them by Friday. If you were one of the ones that had missing shirts, come see me Friday, or Monday (I have a list) and pick up the rest of your orders.

Tuesday's Tears

Here is today's workout brought to you by me. Have fun, lift hard, and make em count.....

Warm up:

4 sets of ten for the following:

10 pullups
10 GHD situps
10 air squats


3-3-3-3-3-3-3 Clean and Jerk (Power Cleans) (You can split jerk, or standard jerk)

Post loads to comments. Last set of three should be in the neighborhood of 85% of your 1 rm.


Three rounds for time of the following:

10 95# Overhead Squat
10 Manmakers (burpee pullup to a knees to elbows)
10 box jumps (tallest box you can manage)

Post times to comments.

Monday, October 20, 2008

Monday Mayhem

Here is todays workout brought to you by Hit it up, and post your results to comments, as always.

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

This one should be a goody. Get it done!!!! You lazy cats...

Friday, October 17, 2008

Time for LINDA......

....But not today. Not after the last two days. We will get to Linda next week. Possibly Monday. So, still keep it on the radar, but not for today. Today, hit up one of these WODs from Enjoy.


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

5 Pull-ups
10 Push-ups
15 Squats



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

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments. Get some good rest this weekend, and we will be hitting it up hard and heavy again starting Monday. If you are doing the burpee challenge, dont forget your burpees. If you forget em this weekend, you will have to do 75 on Monday to get bought back in.

Thursday, October 16, 2008

Sore....Who's sore....I'm not sore.....

Here is today's WOD brought to you by Time to do a little ying for Mr. Joshua's yang from yesterday (GHD's) Hit this one up and post times to comments as always.

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Shoulder press is done with NO recruitment of the hips. A standing military press is the call for the day. No momemtum, just shoulders. Knock it out, and put your time up. You guys HAVE BEEN SLACKING lately..... Get it done.

Wednesday, October 15, 2008

Time to bang it out again....

This was Friday's workout from Read about Josh, then hit it up. Post times to comments.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Run this one with a warrior spirit in his honor. Try not to scale. Screw your time. Just get this one done for Josh, and guys like him that know what sacrifice truly is.

Friday, October 10, 2008

Run away....

Run a 5k. Post times to comments. Nothing hot and heavy today. You guys will need a good rest period for what I have planned for next week starting Wed. Take these few days for Columbus day to get your body right, and get ready for the pain that will be next weeks 3 day cycle. Dont forget about the burpees over the 96, or you will have 95 of them to do to buy back in if you forget to do them.

Thursday, October 9, 2008

Rest Day or......

You can have a rest day if you need it, or you can hit up this memorial WOD. Your choice. Here it is from

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.
Go to and look up the video under Erin's picture to see how to do a DB split clean.
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
If you do this today, post your times to comments, and realize that you are still here drawing in breath, and Erin paid the ultimate sacrifice. Hope that he is at rest.

Wednesday, October 8, 2008

Tabata These.....

Tabata protocol for the following exercieses. For those of you that dont know, a tabata protocol is that you will do 20 seconds of work, followed by 10 seconds of rest for 8 rounds of a given exercise. Take exactly 1 minute rest between each exericse, and then tabata it up again. Here are the exercises. Score it by the total number of reps (and cals) that you do for the entire thing. Post number of points (each rep and/or cal is one point) to comments.

4 sets of the following:

10 air squats
10 GHD situps
Sampson stretch (15 sec)


135# Deadlift
70# Kb swings

You will complete each exercise before moving onto the next one. So you will tabata DL for 8 rounds, take a minute break, then tabata the row...etc till you get done. Keep track of all reps for points, and then post your total number of points to comments. Have a great day.

Tuesday, October 7, 2008

Make it hurt

Todays WOD brought to you by me. Enjoy it.


4 sets of the following:

10 pullups (dead hang)
10 pushups
10 GHD situps


5 x 5 Shoulder Press. Try to get about 85% of your 1rm for your sets. Remember, shoulder press is done with no momentum from your hips. It is best described as a static standing military press.

Mini WOD:

3 rounds for time of:

10 KB swings 70# bell
10 95# Thrusters
10 box jumps (big box)
10 burpees

Post loads for the shoulder press, and times for the mini wod to comments. Enjoy your day. Try not to scale the miniwod unless you ABSOLUTELY have to. Just see how you do at the Rx'd weights if you can.

Monday, October 6, 2008

The Nasty that is this workout.....

Brought to you by Grind this bad boy out. Scale weight as needed, not reps. Post your times and loads to comments. Good form on all lifts, and make sure you do them in the correct order. Let me know how it felt. Talk to you all soon.

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Yeah, thats what I said after I read this one..... Enjoy it.

Friday, October 3, 2008

Grinding out Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Here is the memorial workout for Nate. Fair winds and following seas. Get this one done in his honor.

All photos and text courtesy of


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

2 Muscle-ups (scale to jumping MU's if needed)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (70# bell)

Post rounds completed to comments.

Have a great weekend, and we will see you all next week. Keep making progress, you all are doing great! Dont forget about the burpees!

Thursday, October 2, 2008

Time to get it....

With a continuously running clock :

do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

NOTE: Scale weight as needed, and the Clean for this one will be the POWER CLEAN, look it up in the exercise section of if you dont remember how to do it.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

In other words, you start a timer, and do a Clean and Jerk ladder starting with one rep for that minute, the rest of that minute is your rest period. Then move to two, then three, etc. You can break up the sets in the minute as long you as get to one more than you got in the last round. Once you can no longer increase the reps by 1 per round, you are done. Post number of minutes (rounds) completed. It would look something like this:

Completed 135 C&K for 15 minutes or 15 rounds. (that would mean that on the 16th minute, you could not complete 16 reps in that minute, so you are then done, and that round does not count.)

Have a good go of it, and if you have questions, make sure you get up with me today.

Wednesday, October 1, 2008

Wed Rest day or.....

Take today as a rest day..... or those of you that didnt hit up the bear yesterday (like me) hit up the bear today. We will reconnect for more fun and games on Thurs.... Dont forget to get your Burpees done. 7 for today.