beware of the white board!

WOD 090105

2009-01-06T08:01:00.000-08:00

HPCL 1x5
I think i could have gone higher - so I need to work on my strategic planning for my oly lifts!

155, 175, 185, 195, 205

WOD 090103

2009-01-06T07:58:00.000-08:00

CFTotal
780
BS: 280
Press: 145
Deadlift: 355

This was bad.... i am blaming it on an off day!

Wod's out of Order

2009-01-02T05:28:00.000-08:00

FGB - Jan 1 2009
313!

Straight leg Deadlift + rowing intervals
081231
sets of 5
135, 135, 185, 205, 215, 225, 245

Rowing:
30 sec on
30 sec off
30 on
25 off
30 on
20 off
30 on
15 off
30 on
10 off
30 on
5 off
60 on

(this sucks!)

WOD 081229

2008-12-30T11:04:00.000-08:00

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

Something is going on with my right shoulder - I can't get that press where I once had it - started at 135, 145, 155f, 155f, 145
Push press was better: 145, 155, 165, 175, 185,
Push Jerk: 165, 175, 175, 185, 185

WODs over Xmas

2008-12-29T06:48:00.001-08:00

I did a 5k (running) in 20:23 - that is a new PR
Then when I was in Cincinnati I did hill sprints! My Grandmother lives on the top of a hill about 200m high, and about 300m long - I sprinted up the last 100m of it - walked down sprinted back up (5 sprints) then 3 rounds (10 pushups, 15 situps, 20 squats) then 5 more sprints - total time 18:23 - (sprints 1 = 7:20, others = 2:43 Sprints 2 = 8:20)

TitanFit Comments

2008-12-26T08:58:00.000-08:00

I posted this on Herb's Comments - but felt like it should get a more visible location:

1. Did you have 2008 goals?
Did not have any specific goals for 08 - except keep up with CF - I started in May, and have to say i have improved 1000%! I don't scale WODs anymore (except eva) and Anytime i beat some of these guys in the gym i feel like i am doing pretty good - But there is a lot of improvement still needed and CF has motivated me to continue to improve my weaknesses!

2. Did TitanFit help you meet those 2008 goals?
Heck yea! The program that Herb puts out is great - and if i can't do the HQ WOD I do Titanfit WOD - most commonly the TitanFit WOD is posted on the HQ Site a few days later - so I feel like Herb knows what he is posting! Everyone at Titanfit has helped me some how - herb teaching me to keep my knees out - or Kurt just pushing me harder through the WODs - I would not be happy with my results if i was doing CF elsewhere!

3. What are your 2009 goals?
I want to get to the CF games - and at least make it in the top 25%! It will be tough this year because there is a lot of powerful people doing CF and I will have to make it past the regionals but I want to give it a shot!
I also want to dial in my Diet - It has come a long way in the last 2 months - but I feel like my Performance will improve when I prefect my diet!

4. What can we do to ensure you meet those goals?

Keep doing what you are doing!

5. What was the hardest WOD for 2008?
Randy - I have the TFRecord - but it was f*ing hard!
6. Easiest?
none - If I say there was an easy WOD i would be lying! but WODs like Rowing - Eva may appear easier for me because of the 5k row that is rest for me.... but not easy!
7. What keeps you coming back?
Each day I feel better about myself - I have more energy - I am more motivated to try something new - I always want to beat Kurt in the WOD - I always want to set PR's - I want to help others be better!

WOD 081217

2008-12-18T07:43:00.000-08:00

12 days of Xmas!

1 burpee
2 Push Press
3 Front Squat
4 Hang power clean
5 DeadLift (gifts 2-5 all done with 95lbs)
6 24in Box Jumps
7 Pull ups
8 Pushups
9 sit ups
10 air squats
11 53# KBS
12 (one 500m row)

The WOD has 12 rounds - just like the Song = 1 burpee, then 2 push press and 1 burpee, then 3 FS 2 press press and 1 burpee, etc.....

Time: 19:48

Just so you don't have to do the math i did it for you:
total reps:
Burpees = 12
Push Press = 22
Front Squat = 30
Hang power clean = 36
DeadLift = 40
24in Box Jumps = 42
Pull ups = 42
Pushups = 40
sit ups = 36
air squats = 30
53# KBS = 22
500m Row

WOD 081216

2008-12-18T07:40:00.000-08:00

Split Jerks
Never do split jerks - so my ambitions were high:
135# x 3
165# X 1
175# x 1
185# x 1
195# x 1 Fail
209# x 1 Fail
185# x 1
185# x 1

Weighted pullups
BW X 5
20# x 5
35# x 3
45# x 1
53# x 1
63# x 1

WOD 081215

2008-12-16T04:59:00.000-08:00

5 Rounds of:

5 Deadlifts (275lbs.)
10 Burpees

Time = 4:52

I thought i had kurt on this one - but he stayed ahead of me the entire time.... I guess i need to work on my burpees.

WOD 081213

2008-12-16T04:58:00.000-08:00

Team WOD (Herb, Megan, and myself)

2100m row
99 Wall Ball Shots (20lbs./12lbs.)
99 Sit-Ups
99 Ring Push-Ups
99 Box Jumps

19:19.

Each team member had to complete 1/3 of the reps.

WOD 081209

2008-12-12T07:44:00.001-08:00

"Freddy's Revenge"

5 Rounds of:

5 Push Jerk/Barbell Overhead (155lbs.)
10 Burpees

Time = 9:45

WOD081207

2008-12-08T06:20:00.000-08:00

Deadlift -

got up to 345, but did not want to push it much more than that -

WOD 081206

2008-12-08T06:19:00.000-08:00

"Jackie" x 2

For time:
1k Row
50 - 45 lbs Thrusters
30 - Pull-ups
twice

Time: 19:24

WOD081204

2008-12-05T05:38:00.000-08:00

Five rounds for time of:
45 pound dumbbell, walking lunge, 10 alternating steps
45 pound dumbbell, swing, 15 reps

3:48

my butt hurts!

WOD 081201

2008-12-02T10:52:00.000-08:00

front squat

95# x5
135# x5
175# x5
195# x5
205# x3
225# x3
235# failed

081130

2008-12-01T09:01:00.000-08:00

I have been sick so i took a few days off - Should be back in the gym come monday

WOD 081125

2008-11-26T06:19:00.001-08:00

TitanFit WO

5 Rounds of:

10 Burpees
10 Thrusters (65lbs.)

And then complete 50 Double-Unders.

Time = 9:14

If I was better at DUs I might have had a chance to beat kurt...

081123

2008-11-24T13:59:00.000-08:00

Finished my Level 1 Crossfit Trainer Certification.

It was a great weekend - Learned alot - got a 6:05 Fran!
ripped a few calluses off!

WOD 081119

2008-11-20T09:29:00.000-08:00

10 Rounds of Cindy

Time = 8:4?

My pushups slowed me down - but I did do almost all 50 butterfly pullups!

WOD 081118

2008-11-20T09:28:00.000-08:00

Medcon - Kurt agreed to it!

1000m Row
50 Wall Ball (20lbs.)

750m Row
35 Wall Ball

500m Row
20 Wall Ball

Time = 12:14

WOD 081117

2008-11-20T09:26:00.000-08:00

Push Jerk (Rack)

walked up to 195lbs

135lbs. Thrusters x5x5x5x10

6 Rounds of:

5 Ring Dips
10 Double-Unders
15 Sit-ups
20 Squats

Time = 6:48

WOD 081116

2008-11-20T09:25:00.000-08:00

Snatch!

Broke TF record - and PR of 165
New Record to beat is 175#

WOD 081113

2008-11-14T06:44:00.000-08:00

Back Squat x5 x5 @ 235lbs.

MetCon

5 Rounds of:

250m Row
5 Burpees

Time = 6:12

Kurt is just about 1 burpee faster than me! I will get him....

WOD 081112

2008-11-13T09:21:00.000-08:00

5 Rounds of:

125m Row
10 - Cleans (95lbs.)
10 - Pull-ups
10 - Thrusters (95lbs.)

Time = 8:24

that was a killer wod -

WOD 081110

2008-11-11T04:48:00.000-08:00

2 Rounds of Main Site WO:

25 Inverted Burpees (Roll to HS)
25 Pullups
25 Burpees

Time = 11:30

Then:

750m Row
10 Push Press (45lbs.)
10 Sit-ups
500m Row
15 Push Press
15 Sit-ups
250m Row
20 Push Press
20 Sit-ups

Time = 7:29

WOD 081108

2008-11-09T17:07:00.000-08:00

out of order -
Sat workout was Giancarlo's first Crossfit WOD - and we did a team cindy.

kurt Giancarlo and i did cindy rotating stations for 20 mins
herb helped us out, when kurt needed help doing pushups, and when giancarlo needed help on pull ups and squats.
we kicked ass in my option doing 35 rounds in 20 min.
the talk around the gym is now to get 4 "fit" people doing cindy and trying to get more than 40 rounds!
next weekend boys! I think we need Dr Rick to help with pushups.
sorry herb but i think the best team would be Kurt - squats, Jerry - Pull ups, Dr Rick - Pushups, and I (or seth) as a floater. If we can't get either Jerry or Dr Rick - you're in Herb!

WOD 081109

2008-11-09T17:00:00.000-08:00

Deadlift - 305lbs. x2x3

Tabata Handstands afterward. 0:20 hold/0:10 off.

Burpees for every time you hit broke the handstand.

the Tabata handstands were my idea - but i think it worked ok (better than herb thought) I offered the punishment of a burpee for each time you broke the handstand - and i had to do the most burpees at 12.

kurt did 10 because he and i kept laughing at herb's comments. Jerry only broke once you bastard!

WOD 081106

2008-11-07T05:30:00.000-08:00

Clean and Jerk -
3 rounds:
1 rep on the min for 5 min:
1st round: 68% 1r Max
2nd round: 73% "
3rd round: 78% "
for me that is: 150,160,170
Then i continued up: did one set at 185, one set at 195, and one set at 205 (Titan Fit Record) and attempted 215 twice - failed - but I know i can get it!

MetCon

3 Rounds of:

25 Squats
15 Situps
5 Ring Dips
Time = 2:23
3:00 Rest
Repeat
2nd set: 2:34

WOD 081105

2008-11-06T07:18:00.000-08:00

For time:
3x
25 - Push Press (M 75 lbs/F 45 lbs)
20 - KB Swings (M53/F35)
15 - Wall Ball (M 20 lbs/F 12 lbs)
10 - KTEs

9:59

CF Endurance workout (slightly modified)
rowing:
10sec on
10sec off
20sec on
20sec off
30sec on
30sec off
45sec on
45sec off
1min on
1min off

3 rounds

Rest 081104

2008-11-05T11:39:00.000-08:00

Election Day!
Go Obama go!

Row 4min at 26 s/m
row 1min at 32 s/m

10 rounds:
Passed 10k at 40:20 taking the last of the Titanfit rowing Records.
finished the 55min workout at 13somthing kilometers.

Herb tried to stick with me on this workout for 4 1/2 rounds! thanks for the company herb

WOD 081103

2008-11-05T11:35:00.000-08:00

Lynne

BP @ 185lbs.
Pullups

five rounds of max reps each:
total score: 88

I should have gotten a few more pullups on the first two rounds but it was my first time doing lynne

WOD 081029

2008-10-30T11:47:00.000-07:00

Tabata This

Push-up = 8
Sit-up = 14
Squat = 15
Pull-up = 6
Row = 7

Score: 50

After that - I pushed pressed 195, i got 205 up - but i think i jerked just a little bit.

WOD 081027

2008-10-29T05:57:00.000-07:00

OHS:
started at 95 got up to 200lbs for a 1 rep max! Beat Kurt and set a new Titan Fit Record.
I changed my PR for the OHS from 135 - to 200! that was quite a jump!

mini-medcon:
7rounds of 7 each: SDLHP (95lb), 24in Box jumps
4:31

WOD 081022

2008-10-23T11:33:00.000-07:00

5k

I ran the 3 mile loop herb has mapped out in 16min flat. Ran an extra lap to put me up to 3.25 miles in 17:55

felt good!

WOD 081021

2008-10-23T11:32:00.000-07:00

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

21:29

WOD 081020

2008-10-23T11:30:00.000-07:00

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

8 rounds

WOD 081017

2008-10-18T21:02:00.001-07:00

Did Medcon with Herb and Kurt: Video below - Note: I got the wrong time for kurt, his real time was 6:39 not 6:30

Then i worked out with the Kat and Pat. It was a good way to show how the same workout can be scaled for different abilities.

1st:
5 rounds - 6:42
250m row
5 burpees

2nd: 10 reps of each exercise (*with weighted vest)
Round 1 - air squats, box jumps, ring pushups
Round 2 - Same as above plus: ab wheels
Round 3 - Same as round 2 plus: pistols (5 each leg)

the ladies did: air squats, step ups, bench pushups/dips, ab mat situps, lunge squats - all at body weight.

WOD 081016

2008-10-16T18:59:00.000-07:00

Snatch 1 rep max
45,65,135,145,155,155,160-PR and TitanFit Record

MedCon - tabata Rowing - 8 rounds = 6cal

I failed at 155 both times - but went up anyway!

WOD 081015

2008-10-15T18:30:00.000-07:00

Yet another workout I made up!

400m Run
50 Double Unders
400m Run
40 Box Jumps (18")
400m Run
30 Wall Ball (20lbs.)
400m Run
20 KB Swings (53lbs.)

Time = 12:44

WOD 081014

2008-10-14T17:40:00.000-07:00

Linda:
reps: 10-9-8-7-6-5-4-3-2-1
Deadlift: 150% of BW = 330
Benchpress: 85% of BW = 187
Clean: 75% of BW = 165
time: 24:44

The workout from hell!

WOD 081013

2008-10-13T18:59:00.000-07:00

4 rounds for time:
400m run
15 OHS - 95lbs
10 burpees
5 ring dips

Kurt and I did this - and I talked herb out of making the OHS a % of BW. so i did not struggle with the OHS as much as kurt did.

Time: 18:41

WOD 081010

2008-10-11T19:52:00.000-07:00

Jackie

For time:

1k row
50 thrusters (45lbs)
30 pullups

7:44

WOD 081010

2008-10-11T06:52:00.000-07:00

Helen:
3 rounds for time:
400m run
21 kettlebell swings (1.5 pood)
12 pullups

time: 10:42

WOD 080910

2008-10-09T18:14:00.000-07:00

Randy: 5:40
75 reps of 75lbs snatch
TitanFit Record!

WOD 081008

2008-10-09T12:18:00.000-07:00

Sorry i have not been keeping up with this site.

WOD: 7 (jumping) Muscle-ups (not Rx'ed)
21 Burpees

Five rounds for time: 19:44

WOD 080925

2008-09-25T18:16:00.000-07:00

Modified "Bear"
21,15,9 reps
60% body weight (135lbs)
Deadlift
Hang Power Clean
Front Squats
Push press

Time: 18:45

also: 5k row 19:41

WOD 080924

2008-09-24T16:43:00.000-07:00

For time: 20:51
5 rounds of
400M run
20-18-inch box jumps
20-40 lbs Thrusters (with dumbbells...20 lbs per hand)

WOD 080922

2008-09-24T16:41:00.000-07:00

3 rounds
400m run
2min rest
500m row
2min rest

run: 1:26
row: 1:31.8

run: 1:37
row: 1:44.8

run: 1:36.4
row: 1:37.8

WOD 080921

2008-09-21T10:04:00.000-07:00

Snatch
warmup,
95 x2
135 x1
145 x1
160 x1
165 x1

WOD 080920

2008-09-21T06:06:00.000-07:00

For time: 30:50
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD 080919

2008-09-18T18:21:00.001-07:00

5k:
did not time it, but i would say it was about 20min.

WOD 080918

2008-09-18T18:21:00.000-07:00

Grace: 3:44
new PR, new TitanFit Record

WOD 080917

2008-09-17T16:50:00.001-07:00

FRAN: 6:20

PR

Back to work!

2008-09-16T16:12:00.000-07:00

I have been busy moving in, and getting stuff in order for my new apartment so i have not be able to make it to the gym! I know no excuse, but i am ready to get back in the swing of things:

1.5 mile run
then 5 rounds:
100 m sprint
5 burpees
walk back to the start of sprint

I will be at the gym tomorrow!

-DJ

Fight Gone Bad

2008-09-07T05:34:00.001-07:00

WOD 080904

2008-09-04T17:03:00.000-07:00

Deadlift: 90% max 3 sets of 2
warm-up + 135lbs
MetCon: Annie
50-40-30-20-10
Double-unders | Sit-ups
Time: 9:41

WOD 080830

2008-09-01T06:54:00.000-07:00

Team-up!
4 person team complete the following for time:
400M run (teammate A)
500M row (teammate B)
100 - push-ups (might as well get them out of the way)
100- sit-ups
400M run (teammate C)
500M row (teammate D)
100 - box jumps
100 - SDHP (M53/F20 - use KBs)
400M run (teammate B)
500M row (teammate C)
100 - push presses
100 - KB swings
400M run (teammate D)
500M row (teammate A)
100 - lung steps
200 - Air squats

WOD 080829

2008-08-29T16:28:00.000-07:00

Clean
Find a 1RM - 220lbs (failed at 225)

Then:
7x
250M row
5-Burpees

9:25 ? I think that is right - if someone that was there remembers my time let me know!

WOD 080829

2008-08-28T11:20:00.002-07:00

Doing this one at home today - See you guys in the gym on Friday!

Warm-up Running drills
2x 15-25 meters of:
Skips
Crossovers
Side Shuffles
Carioca

Workout
2 - 50M sprints (100% effort)
2 - 100M sprints (70% effort)
1 - 200M sprint (70% effort)
2 - 50M sprints (100% effort)
slowly walk to the start of all sprints

080827

2008-08-28T11:20:00.001-07:00

Rest -
I have to go sailing sometime!

WOD 080826

2008-08-27T11:44:00.000-07:00

Weighted Pull-ups
reps: 5,3,3,1,1,1
Weight: BW, 20, 25, 37.5, 45, 58

Push Jerks
Reps: 5,5,3,3,1,1,1,1
Weight: 75, 95, 115, 135, 155, 175, 195, 200(fail)

WOD 080825

2008-08-25T16:59:00.000-07:00

5 sets of 10 reps of:
50% of BWT OHS = 115lbs

Rest then
7 rounds for time of : 3:40

7 Sumo Deadlift High Pulls - 95 lbs
7 Box Jumps - 24 inches

080824

2008-08-24T09:30:00.000-07:00

Rest Day!

I am putting together a TitanFit Team for the "Fight for a cure" - event on Sept 27th

Click here to get to the Team Titan page.
and join the team if you want to help out!
or donate money for the cause!

WOD 080823

2008-08-23T11:49:00.000-07:00

Team WOD:
2 person team complete the following for time:
400 M run (relay style)
50 - 225 lbs DL
50 - Ring dips
50 - Sit-ups
500M Row (relay style)
50 - Pull-ups
50 - 18 inch Box jumps
50 - Burpees

Seth and I finished in 19:14 and Herb and Kurt finished at 19:50
I filmed this in wide screen and i guess youtube does not like wide screen, so i will fix that next time.