Wednesday, November 19, 2008

20 November 2008

WOD:   'Diane'

21 - 15 - 9 Reps For Time of the Following...

Handstand Push Ups

Rx weight for Deadlift is 225#, scale as necessary.  Steven, it should be heavy/hard work.  I would recommend say 175#, of course you can always go down (better to try the heavier weight and then go down than do something you know is too light).  As for the Handstand push ups, those can be scaled lowering the angle of the body relative from vertical to horizontal as in a regular pushup.  So try against the wall but if must scale then lessen the elevation of the feet and so forth.  Good luck and good work on the 'Chief' modification.   

Sam arrived yesterday, so far so good.  Post your work to comments and when I see that you have done the workout then I will post a new workout.  Get Herbie off his butt!

Friday, November 14, 2008

14 November 2008 - - The Chief

WOD: 'The Chief'

Max Rounds in 3 Minutes of...

Power Clean 3 reps
Push Up 6 reps
Squat 9 reps

Rest 1 Minute.  Complete 5 Cycles or 3 Minutes of Work and 1 Minute of Rest.

Post number of rounds for each cycle. 

Rx weight for Power Clean is 135#, scale as necessary. 

Your gonna want a stopwatch for this one. 

Tuesday, November 11, 2008

12 November 2008


4 Laps of Walking Lunges for Time

Post time and number of paces

During warm up work in a good number of handstand pushups or handstand holds

There is no internet connection at the house in San Salvador, so that is why I have been out of the matrix for awhile.  In Ahuachapan today, back in the matrix. 

Steven Congratulations on the bar test and I hope that everything went well!

BTW, how was the wall ball push up wod, I am curious what the suck factor on that is?

Also, the following in fact only may be of interest to Steven but Crossfit St. Charles, which happens to be located in a Gymnastics facility will be holding all day Gymnastics workshop on 23 November 2008.  Cost is $60/person.  It will go over basics of ring training, tumbling, handstands, rope climbs, ect.  Steven, if you are at all interested let me know and I can send you more info. 

Thursday, November 6, 2008

07 November 2008


9 Rounds for Time of...

18 Wall Ball
9 Pushups

Post Time and Performance to Comments

Wednesday, November 5, 2008

05 November 2008

05 November 2008


For Time Complete the Following...


Deadlift 185#
Pull Ups
Push Press 95#

Scale as necessary

Post time and performance to comments

Tomorrow I leave for El Salvador until the 5th of December

Today I shot an 86 at Torrey Pines!

Monday, November 3, 2008

03 November 2008

WOD: Angie

Complete the Following in order for Time...

100 Pullups
100 Pushups
100 Situps (no crunches)
100 Squats

Post performance to comments.

Substitute Jumping Pullips if necessary.

Sent from my iPhone

01 November 2008


45 Thrusters 25lbs heavier than performed last workout.

Take your time and focus on form and power generation. Hips!!!

Post weight and performance to comments.

Sent from my iPhone