KettlebellRob

Barbell Rollouts into Knee Hang Power Cleans & 3 Position Clean

2012-02-03T16:36:00.000-05:00

Skill Work: Barbell Rollouts into Knee Hang Power Clean

35# x 3
65# x 3
85# x 3

Perform a barbell rollout into a hang power clean from the knees. It removes the legs from the equation and helps work the shrug into fast elbows.

Strength: 3 Position Clean

2 sets x 3 @ 115#
3 sets x 3 @ 155#

The 3 position clean is done from the top down. The first position is from the “high hang” and you dip drive. The second position is from above the knees in a static position, and the third position is form the floor or “mid shin” or floor. 1 pull from each position constitutes one set.

Sumo Deadlfts...

2012-02-02T06:49:00.000-05:00

225# x 5

275# x 5

315# x 5

365# x 5

First time doing these with a barbell

Buy Out: 25 Skin the Cat

"Vapor Lock"...

2012-02-01T07:02:00.000-05:00

10 Rep Max Power Clean - 135#

5 min rest

15 Rep Max OHS - 155# (11 @ BW)

5 min rest

20 Rep Max Push Press - 95#

"Willpower"...

2012-01-30T17:13:00.001-05:00

Max reps body weight Bench Press (155) - 21 reps

Rest 3 min

Max reps body weight Back Squat (155) - 17 reps

Rest 3 min

Max reps body weight Bench Press (155) - 17 reps

Rest 3 min

Max reps body weight Deadlift (155) - 31 reps

86 reps total

Need to get more reps on squat and deadlift but pretty happy considering I did Box Squats on Saturday and Pistols yesterday. It was a fun WOD!

"Incredulous"...

2012-01-29T11:10:00.000-05:00

AMRAP 30:

•3 Muscle ups

•6 Pistols

•9 burpees

11 rounds + 2 reps Rx!

Got my first pistol EVER in warm-ups.

Box Squats 5-3-1...

2012-01-28T08:42:00.000-05:00

Box Squats

125x5

165x5

195x5

225x5

275x3

315x1

“Pushover”...

2012-01-25T18:50:00.000-05:00

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

21:37 Rx

"Avalanche"...

2012-01-23T17:07:00.001-05:00

10-9-8-7-6-5-4-3-2-1 of:

•Cleans (135)

•Run 200 m

23:01

(95# - back & arms still smoked from throwdown - probably should have taken another rest day)

CrossFit Synergistics Team Throwdown - Third Place

2012-01-22T08:44:00.043-05:00

There will be 4 Wods for opportunities for scoring. There will be more 2 heats in each WOD depending on number of total teams. Each WOD will render a team score, which will then be ranked amongst all competing teams. The best score will be awarded the most points and incrementally down. The ranked points from all 4 wods will be totaled for 1st , 2nd and 3rd place overall.

Team "Choose The Wrench"

WOD#1: “Dead Man Walking”

There will be heats. Each Team will be given 3 bars and 12 minutes for to establish each athletes 1 rep Max Deadlift.

SCORING: The team score will be the total of all 3 athletes 1 rep max in pounds. Each team will have 3 bars. 1 athlete from each team will be allowed to plate the deadlift as high as red 45′s.

STANDARDS: A judge is given the right to yell “DROP IT!” if your form sucks and you are a danger to your self. The rep or lift will not count and you can reclaim your position and continue.

Rob - 435# (10# PR)
Henry - 265#
Angela - 215# (her 1RM was 150# .....a week ago! She killed it!)

915# total - 1st place

WOD #2: “Trio Degenario”

AMRAP 12

10 Deadlifts

15 Hang Power Cleans

20 Ground to Overhead - I did power snatches

Each team will be given one bar with 65 lbs.

The team will designate one athlete to do Deadlifts, one athlete to do Hang Power Cleans and one athlete to do Ground to Overhead (via power snatch or power clean & jerk).

SCORING: Every round and rep counts

PENALTIES: The bar can not be passed to the next athlete until your reps are completed. The bar must be passed from one athlete to the next.

Athletes must not let the bar rest on the ground or the entire team must stop and may not re lift the load until all athletes have completed 5 burpees. The bar may touch and go on Deadlift and Ground to Overhead but cannot rest for re gripping and pausing.

STANDARDS: A judge is given the right to yell “DROP IT!” if your form sucks and you are a danger to your self. The rep or lift will not count and you can reclaim your position and continue.

Immediately following WOD #2: Trio Degenario AMRAP 12, as last athlete completes amrap 12 another athlete goes to the starting line on the 200m run and begins wod #3

5 rounds plus 12 reps - 7th place

WOD #3: “Run Forrest Run”

4 x 200 meter run

Athlete 1 runs 200m

Athlete 2 runs 200m

Athlete 3 runs 200m

Athlete 1,2,&3 runs 200m together

1 at a time each athlete will run 200 meters. After all three have completed a total of 600 meters the final 200 meters must be run by all 3 athletes and must cross the finish line holding hands.

2:44 - 3rd place

WOD #4: “How Bad Do You Want It?”

3000M Row
150 Hand Release Push Ups

Only two althlets can work at a time. Once both movements are completed you move to the final two movements:

150 Kettlebell Swings
150 Hurdle Jumps

Only two althlets can work at a time.

Forgot the time. 7th place.

Finished in 3rd Place. We were two points out of 1st place. If I had done 7 more snatches in WOD #2 we would have won. A painful reminder that "Every Rep Counts"!

CFS Throwdown Results 1-21-12.pdf

What Do I Fear?

2012-01-20T15:16:00.000-05:00

Cleans & "The Raven"

2012-01-19T06:43:00.000-05:00

Strength: Clean 7-5-3

75# x 7
95# x 5

135# x 3

(kept it light and worked technique)

"The Raven"

5 rounds for time:

• 6 Handstand push-ups

• 12 Chest-to-bar pull-ups

• 24 Weighted walking lunges (35)

5:35

(Did 3 rounds & Kipping Pull-Ups - team throwdown Saturday and did not want to push it)

The Importance Of Sleep For Primal/Paleo Living

2012-01-18T18:30:00.001-05:00

A cool chart that gives a visual look at: "Sleep is more important than food and what you eat is more important than what you lift". Stress reduction is also a sometimes overlooked important factor in health, fat loss and strength training.

"Robb Wolf’s book The Paleo Solution touches on this and gives a compelling look at the importance of sleep in the overall cycle of human health and well-being. This chart pretty much sums up some of the main ideas from the book in that sleep is a critical foundation for our bodies to reap the benefits of healthy eating and lowering our stress levels. So critical in fact that a bad night’s sleep can completely negate a great day of eating and exercising".

via - http://paleomemphis.tumblr.com/

1RM Bench Press & "I Have a Dream"...

2012-01-16T11:28:00.000-05:00

‎1RM Bench Press - 245#

"I Have a Dream"

5 RFT of:

15 Back Extensions

15 Toes-to-Bar

10:32 Rx

Deadlift 5-5-5, "Pac Man"...

2012-01-15T11:26:00.000-05:00

Strength: Deadlift 5, 5, 5

315# x 5
365# x 5
395# x 5 (30# PR)

"Pac Man"
AMRAP 15

Team of two comeplete:

•10 box jumps (20)
•Burpee Frog Jumps 10 m Down to cone (a burpee into a long jump)

•Bear Crawls 10 m back from cone

•Row 150m

Athlete one starts at box jumps and tags Athelte 2 after completing Bear Brawls. A round is complete after row is finished.

Only completed rounds count.

13 rounds (missed 14 by 35 meters)

"MDV", "Superfly" & "Death by Muscle Up & Deadlift"

2012-01-14T10:05:00.000-05:00

"MDV"
50-40-30-20-10 Unbroken Single Unders
5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

2:30 - unbroken all rounds

"Superfly"
5-4-3-2-1 of:
Deadlift (185)
Burpees

57 seconds Rx - 14 second PR

Death by Muscle Up & Deadlift"
Minute 1 - 1 Muscle Up, 1 Deadlift (155)
Minute 2 - 2 Muscle Ups, 2 Deadlifts
Minute 3 - 3 Muscle Ups, 3 Deadlifts
...until you run out of time or tap out

3 rounds + 2 reps (left arm pain so I stopped)

"MDV"...

2012-01-13T10:53:00.001-05:00

Double Under training today. Matt DellaValle gave me a few pointers on how to become more efficient in my single unders and have it translate into my double unders.

Finish with

"MDV":

50-40-30-20-10 Unbroken Single Unders

5 Burpee penalty for broken round & redstart that round from beginning - (2 penalties)

4:15 Rx

Matt DellaValle's 4:47 "Annie"

"Kettlebell Linda"...

2012-01-12T10:48:00.000-05:00

10,9,8,7,6,5,4,3,2,1 reps for time of:

Double KB Deadlift (2x32kg)

Double KB Floor Press (2x24kg)

Double KB Clean (20x20kg)

10:21 Rx

Cash Out: 800M Run

"The Iron Sheik"

2012-01-08T10:17:00.000-05:00

25 Rounds of:

5 Double Kettlebell Clean & Press (35)

5 Figure 8 to Hold

75 reps total of each

Not for Time.

Video on Figure 8 to Hold

3x5 Box Squats & "Superfly"

2012-01-07T08:44:00.000-05:00

Box Squats:

210# x 5

245# x 5

275# x 5

"Superfly"

5-4-3-2-1 of:

Deadlift (185)

Burpees

1:11 Rx

"Death by Ring Push Up"

2012-01-06T10:57:00.000-05:00

Wanted to try to Rx DT today but lower back and shoulder are still smoked from this week. Especially the Snatch Push Presses. I did “Death by Ring Push Up” instead:

"Death by Ring Push Up"

- On the first minute complete 2 Ring Push Up.

- On the second minute complete 4 Ring Push Ups.

- Continue to add two Ring Push Ups every minute for as long as you are able to complete the prescribed reps within the minute.

11 rounds + 12 reps - 144 reps total (42 rep PR)

Snatch Push Press, Heaving Snatch Balance & Snatch Balance...

2012-01-04T11:02:00.001-05:00

Strength:

Snatch Push Press - Perform a push press with a snatch grip, starting the barbell racked across the back of the shoulders as it would be for a back squat.

3,3,3,3,3 - 95#, 115#, 145#, 165# 195#

Heaving Snatch Balance - Feet are in receiving position (squat stance), bar rests behind neck, snatch grip on bar. The athlete jerks the weight overhead while dropping into the squat. There is a definitive dipping and driving of the weight here. The heels may lift off the ground, but the feet do not leave the ground and the stance does not change.

3,3,3,3,3 - 45#, 75#, 95#, 105#, 105#

Snatch Balance - Feet are in the pulling/jerking position (hips distance), bar rests behind neck, snatch grip on bar. The athlete drops into the squat while jumping the feet out to the receiving position (squat stance). A slight dip prior to the jump is permissible however weight will dictate whether this is necessary or not.

3,3,3,3,3 - 45#, 45#, 45#, 45#, 45#

Buy out: Hollow Rocks x 50 reps

How to do Hollow Rocks

Box Squats & Bench Press..

2012-01-03T15:37:00.000-05:00

‎50 bodyweight box squats (155)

50 bodyweight bench press (155)
Not for time.

"Jaiden"...

2012-01-02T11:36:00.000-05:00

Not my tatoo - but very cool!

21 Kettlebell Windmills (53) - Right Arm

50 Flutter Kicks (4 count)

21 Kettlebell OSH (35) - Left Arm

50 Push Ups

21 Kettlebell Windmills (53) - Left Arm

50 Flutter Kicks (4 count)

21 Kettlebell OHS (35) - Right Arm

12:25 Rx

That was tough. I am smoked!

Here is a video of the Kettlebell Windmill

The kettlebell windmill is a fantastic lift for improving the flexibility and power in your core as well as your shoulder flexibility and strength.

Box Squats - 3x5 & Prowler Pushes...

2011-12-31T09:04:00.000-05:00

Box Squats - 125x5, 155x5, 185x5 - 12' box

Last week of 1st Wendler Cycle. Focused on keeping chest up and shoulders back while sitting back into a comfortable squat. The 12' box is about 2-3 inches below parallel.

Cash Out: Prowler Push - 135# @ 50ft.

2 reps on the minute for 10 minutes

(pic is not me. found it on the internet)

Note to Self...

2011-12-29T08:37:00.010-05:00

Note to self:

1. What you eat is more important than what you lift.

2. Take a few rests days a week.

3. You can't PR everyday.

4. "Be happy, but never satisfied".

5. Mobility is just as important as training.

6. Do not cherry pick.

7. Work your goats. (A goat is a movement or skill that you are not particularly good at, in comparison to the rest of your skills. These movements and skills often hold us back in our workouts, thus becoming our scapegoats.)

8. "Don't let your victories go to your head, or your failures go to your heart".

9. What You Don't Do is as Important as What You Do.

10. "Do not fear failure, fear regret".

11. Wounds heal.

12. Listen to your body.

13. There is a difference between hurt and injured.

14. Sleep is more important than food.

15. “Adapt what is useful, reject what is useless, and add what is specifically your own.”

Please re-read this everyday so you don't sabotage yourself. That is all.

Failed Attempt - 345# Back Squat

2011-12-28T13:55:00.000-05:00

Bottoms Up Front Squats, Bottoms Up Back Squats & "Primal Scream"...

2011-12-26T20:20:00.006-05:00

Bottoms Up Front Squats - 10 reps - 95#

Bottoms Up Back Squats - 10 reps - 125#

The simplest way to set up for bottom-up squats is to set the safety pins in a power rack at the bottom position. This is where you'll start.

You can spend as much time in the bottom position as you need to before bearing the complete weight of the bar. This is a big deal. It allows you the freedom to adjust in any way necessary to establish superb posture when you're still unloaded.

Once you're ready, you'll smoothly increase the amount of weight you're bearing by pressing up into the bar until you achieve liftoff. From here, you'll attempt to stand as explosively as possible.

There should be no apparent jumps or jerks as you stand – this is particularly important during the initial weight transfer. The entire point of this exercise is to strip your squat of movement inefficiencies and compensations. When the speed or intensity of loading outstrips your core strength, your spine will buckle (that's bad).

Lowering yourself back into position should be done with control since you'll have to be able to decelerate the weight effectively once you return to conventional squats.

That said, you'll notice that the position of the safety pins does allow you to take away much of the eccentric demands of the lift and to simply drop, which you may opt to experiment with.

"Primal Scream"

5-4-3-2-1 of: Muscle Ups
10-8-6-4-2 of: Air Squats
20-16-12-8-4 of: GHD Sit-Ups
9:25 Rx

2012 Training Goals...."Everybody Needs Them"!

2011-12-26T09:51:00.001-05:00

The ultimate reason for setting goals is to entice you to become the person it takes to achieve them" - Jim Rohn

Here are my goals for 2012:

"Helen" - Sub 9 Minutes - 10:06 now

"Murph" - sub 40 minutes - 42:21 now

10 Consecutive Muscle Ups - 5 now

30 Muscle Ups for time: Sub 5 minutes - 9:51 now
175lb Press - 169lb now
1:10 L-Sit - 58 seconds now
205lb Clean - 185lb now
255lb OHS (100lb over bodyweight) - 230lb now
275lb Front Squat - 255lb now
30 Consecutive HSPUs - 21 now
400 Meter Run - 1 Minute Flat - 1:06 now
400lb Back Squat - 325lb now
465lb Deadlift (3x bodyweight) - 425lb now
50 Burpees - Under 2 Minutes - 2:19 now
50 Consecutive Double Unders - 6 now - My 13 year old son is at 36...FML!

50+ Consecutive Pull Ups - 40 now

800 Meter Run - Sub 2:30 - 2:43 now

950 CF Total - 887 now

100 Consecutive Push Ups - 91 now

Sub 6 Minute Mile - 6:39 now

2011 Goals Completed:

21 Consecutive HSPUs - was at 10

225lb OHS - was at 205lbs

40 Consecutive Pull Ups - was at 33

10 OHS at bodyweight (155)

Box Squats 5-3-1

2011-12-24T08:46:00.000-05:00

235# x 5

265# x 3

325# x 1 (10# PR over my 1RM Back Squat!)

345# (Failed twice - on way up)

335# (Fail)

Merry Christmas!

1RM OHS & "Car Bomb"...

2011-12-23T11:11:00.002-05:00

1. Overhead Squat - 1 Rep Max - 230# (5# PR)

2. "Car Bomb"

21 - 15 - 9

C2B Pull Ups
Box Jumps (24")

4:23 (29 second PR)

Need to string more C2B pulls ups together in round two!

Press 3-3-3, "Full Tilt" & Attempt at Muscle Up HSPU with 20# Vest...

2011-12-20T19:31:00.000-05:00

Strength: Press 3-3-3

135 x 3

145 x 3

155 x 2

“Full Tilt”

30 Calories Row

30 Hand Release push ups

3 Rope Climb

30 Kettlebell Swings (70)

20 Calories Row

20 Hand Release push-ups

2 Rope Climbs

20 Kettlebell Swings (70)

10 Calories Row

10 Hand Release push-ups

1 Rope Climb

10 Kettlebell Swings (70)

13:57 Rx

Then I attempted a Muscle Up Handstand Push Up with the 20# Vest. Probably should have done this BEFORE the WOD.

"Death by Deadlift & Burpee" & Muscle Ups with 20lb Vest...

2011-12-18T11:46:00.000-05:00

Minute 1 -1 Deadlift (155) 1 Burpee

Minute 2 -2 Deadlift, 2 Burpee

Minute 3 -3 Deadlift, 3 Burpee

...until you run out of time or tap out

10 Rounds + 11 Deadlfits & 3 Burpees - Rx

Then I did two Muscle Ups with the 20lb Vest:

"Caffeine Addict"...

2011-12-17T08:32:00.000-05:00

AMRAP 10:

3 Strict Press @ 65% (110)

1 Muscle Up

3 Strict Press

2 Muscle Ups

3 Strict Press

3 Muscle Ups

Etc...

Keep increasing by 1 muscle up until time runs out.

6 rounds Rx (21 MUs & 18 Presses)

Coconut Mocha Coffee....

2011-12-16T15:17:00.000-05:00

I have been drinking coffee black for about a year and a half and enjoy it. I also love coconut milk and stumbled upon an idea that has become my morning breakfast lately.

Coconut Mocha Coffee

- 1/3 can of Coconut Milk

- 1 scoop of Chocolate Whey Protein

- mix in a cup

- microwave for 30 seconds

- add Coffee

The nutritional content is approx:

263 Calories

15 Grams of Fat

6 Grams of Carbohydrates (2 sugar)

26 Grams of Protein

It tastes awesome!

Box Squats...

2011-12-15T10:17:00.000-05:00

5 x 155#

5 x 185#

5 x 205#

5 x 225#

5 x 255#

1 x 285#

Below parallel. 12' box & 25# plate.

1RM is currently 315#. Not for long!

"Death by 10 Meter Row"...

2011-12-14T10:35:00.000-05:00

With a running clock, row 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled.

Total distances are:

round - meters this round (total meters):

1-10(10)

2-20(30)

3-30(60)
4-40(100)
5-50(150)
6-60(210)
7-70(280)
8-80(360)

9-90(450)

10-100(550)

11-110(660)

12-120(780)

13-130(910)

14-140(1050)

15-150(1200)

16-160(1360)

17-170(1530)

18-180(1710)

19-180(1890)

20-200(2090)

21-210(2300)

22-220(2520)

23-230(2750)

22 rounds + 228 meters = 2748 meters rowed

Alternating Bench Press and Max Chest-to-Bar Pull Ups & 10 x 50M Sprints

2011-12-13T06:50:00.000-05:00

Alternating Bench Press 5-3-1 & Max Chest-to-Bar Pull Ups

5 x 205#
17 Chest-to-Bar Pull Ups
3 x 220#
15 Chest-to-Bar Pull Ups
1 x 240# (5# PR on 5-3-1)
16 Chest-to-Bar Pull Ups

CASH OUT: 10 x 50 m Sprints (outside) Start every 30 seconds for 5 minutes. Finished first for all ten sprints. Sprints hurt!

Muscle Up Handstand Push Ups, Squat 5-5-5 & Box Squats...

2011-12-10T10:55:00.000-05:00

I got my first Muscle Up Handstand Push Ups today. They were insanely difficult but very fun!

Then I did some squats:

205# x 5

235# x 5

265# x 5

I finished with:

Box Squats off 10' box with 25# plate (below parallel - sit on back and come back up after complete stop)

95# x 5
115# x 5
135# x 5
165# x 5
195# x 5

Focusing on Squats going forward!

Max Reps of Weighted Push Ups/Weighted Pull Ups & "Pez Dispenser"...

2011-12-08T07:05:00.001-05:00

Strength: 5 x max reps

•Plate weighted push-ups (45) 25+12+11+10+13=71 reps

•Weighted Pull ups (45) 6+5+4+4+4=23 reps

1 min rest between sets. Your score is the total reps in the 5 sets.

“Pez Dispenser”

AMRAP 12:

•5 Ring Rows

•10 Squats

•15 Abmat Sit-Ups

9 rounds + 3 reps

(Rx was 24' box instead of squats)

"Beyond Thunderdome"...

2011-12-07T10:55:00.001-05:00

For time:

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 50 M

•5 Muscle Ups

•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 100 m

•5 Muscle Ups
•10 Deadlift (245)
•15 GHD Sit-ups
•Sprint 150 m

•5 Muscle Ups

•10 Deadlift (245)

•15 GHD Sit-ups

•Sprint 200 m

12:53 Rx

Press, Push Press, Push Jerk Complex...

2011-12-06T10:46:00.000-05:00

Strength: Press, push press, push jerk complex

Example: designated reps of Press, Push press, Push jerk equals a set.

3,3,2,2,1,1

3 x 115#
3 x 125#
2 x 135#
2 x 145#
1 x 155#
1 x 170# (slightly bent the knees on press - would have been a 1# PR)
cash out: 30 back extensions & 30 ghd sit ups

400M Run & Back Squat 5-3-1...

2011-12-04T13:22:00.000-05:00

400M Sprint - 1:06 (tied PR but found out previous measurement was actually 380M so I will take it. Plus is is TOP of the leaderboard. At least for now)

Back Squat - 5-3-1

5 x 225#

3 x 275#

1 x 317# (failed 3x) - Close but no good!

Planning on working the squat a lot going forward in an effort to get over 400#.

“Seppuku Jr”...

2011-12-03T08:58:00.000-05:00

5 rounds for time of:

10 L Pull-Ups

10 Ring Push-Ups

10 Knees-to-Elbows

12:19 Rx

"Seppuku" is a form of Japanese ritual suicide by disembowelment. Seppuku was originally reserved only for samurai. Part of the samurai bushido honor code, seppuku was used voluntarily by samurai to die with honour rather than fall into the hands of their enemies (and likely suffer torture), as a form of capital punishment for samurai who had committed serious offenses, or performed for other reasons that had brought shame to them. The ceremonial disembowelment, which is usually part of a more elaborate ritual and performed in front of spectators, consists of plunging a short blade, traditionally a tantō, into the abdomen and moving the blade from left to right in a slicing motion.

OHS 5-4-3-2-1 / "Jumper Cables" & "AAA Battery Acid"...

2011-12-01T11:00:00.002-05:00

Overhead Squat - 5, 4, 3, 2, 1
5 x 95
4 x 135
3 x 165
2 x 185
1 x NONE (wrist hurt after 4th set)

Then:

"Jumper Cables"
5,4,3,2,1 reps of:
• Bench Press (185)
• Box Jumps (30)
1:39 Rx

Finish with:

"AAA Battery Acid"
5,4,3,2,1 reps of:
• Deadlift (185)
• Box Jumps (30)
1:21 Rx

(Regular Battery Acid is 315# Deadlift)

30 Muscle Ups for time...

2011-11-30T16:35:00.000-05:00

30 Muscle Ups for Time: 9:51 (Strict)

3:17 PR!

Pumped - after doing "Murph" yesterday!

Nutrition Challenge Results...

2011-11-29T16:09:00.004-05:00

I recently took part in a 9 week nutrition challenge at my box - Crossfit Synergistics - in Ashland, Ma.

If you want to make huge changes in your body composition, blood work and over health and well being. Try being 100% strict for 30 - 60 days. In the past I cheated here and there and didn't think it made much of a difference but it definitely does. You just need to ask yourself - "Will this chocolate, wine, beer, etc help me reach my goals"? If you would rather have the indulgence then please enjoy. My wife is a lot less strict than I am. That is her choice. Do what works for you but don't beat yourself up over it.

My total Cholesterol dropped from 230 to 194.
My Glucose dropped from 111 to 87.

I followed mostly a Paleo diet but did have Peanut Butter, Brown Rice Pasta and Brown Rice. I drank as much water as possible on a daily basis and tried to eat as much vegatables as I could. I also ate a fair amount of fruit - especially raisins post WOD. I also TRIED to get 8+ hours of sleep a night.

In addition to my blood work improving I had 12 PR's during the 9 weeks of the challenge including:

- 91 Consecutive Strict Push Ups (20 rep PR)
- 425# Deadlift (10# PR)
- Michael 20:44 (2:49 PR)
- 106# Strict Pull Up (18# PR)

My weight when from 161 to 158 but my bodyfat when from 10% to about 8%. While getting stronger and faster.

"Murph"...

2011-11-29T14:16:00.001-05:00

For Time:

•1 Mile Run

•100 pull ups

•200 Push ups

•300 squats

•1 mile run

45:46 Rx (42:21 Rx is PR)

Felt pretty good after 6 days off from training on vacation in Aruba. I WILL break 40 minutes soon!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.

"Helen" ...

2011-11-22T10:38:00.000-05:00

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:36 Rx (30 second SLOWER than PR)

"Solar Eclipse"...

2011-11-20T09:20:00.000-05:00

For time:

10 Double KB Front Squats (53#), 20 Push-ups

9 Double KB Front Squats , 18 Push-ups

8 Double KB Front Squats , 16 Push-ups

7 Double KB Front Squats , 14 Push-ups

6 Double KB Front Squats , 12 Push-ups

5 Double KB Front Squats , 10 Push-ups

4 Double KB Front Squats , 8 Push-ups

3 Double KB Front Squats , 6 Push-ups

2 Double KB Front Squats , 4 Push-ups

1 Double KB Front Squats , 2 Push-ups

13:37 Rx

"Elysium"...

2011-11-19T08:30:00.000-05:00

For Time Complete

400 Meter Run

18 – 15 – 12 – 9 – 6 – 3 Handstand Push Ups

Run 400 Meters Between Each HSPU interval

18:34 Rx

"Dead Hang Nicole"

2011-11-18T11:03:00.000-05:00

AMRAP 20:

400M Run

Dead Hang Chin Ups

16-11-11-10-10-9 = 67

6 Round & 67 Chin Ups

Deadlift 3-3-3 & "Time Warp"...

2011-11-17T06:58:00.000-05:00

Deadlift 3, 3, 3 - 315#, 365#, 415# (F)

“Time Warp”
AMRAP 8
• 4 HSPU
• 8 Squats

10 rounds + 2 reps

Cash Out: 1 minute Abmat Sit Ups - 38

Bench Press & Weighted Strict Pull Ups...

2011-11-15T06:55:00.001-05:00

Strength: Bench Press (3-3-3): 205-215-225 (2)

Alternate with

Weighted Strict Pull Ups (3-3-3): 70-79-88

Also got Strict Pull Up with 106#!

Finish with max set of Push Ups & Pull Ups:

Push Ups - 61

Strict Pull Ups - 15

Cash out: 2:00 min double under max - 23

"Kettlebell Volkswagon"

2011-11-14T16:10:00.001-05:00

21-15-9 of:

Double Kettlebell Floor Press (53)

Double Kettlebell Swings (44)

3:51 Rx

“Kettlebell Total Devastation” ...

2011-11-13T11:02:00.000-05:00

Double KB Front Squat 53# Max Reps in 10 Minutes - 53 reps

5 Minute Rest

Double KB Shoulder Press 35# Max Reps in 10 Minutes - 85 reps

5 Minute Rest

Double KB Dead Lift 53# Max Reps in 10 Minutes - 105 reps

53/85/105 - 232 reps - I feel like I just did Fran!

“CrossFit Total Devastation” is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps. I just substituted Kettlebells for Barbells thus "Kettlebell Total Devastation".

Max Rep Front Squats @ Bodyweight & "Ball of Fire"...

2011-11-12T08:29:00.000-05:00

Max Rep Front Squats @ BW (155) - 14 (1 rep PR)

"Ball of Fire"

25 GHDs

1 Muscle Up

20 GHDs

2 Muscle Ups

15 GHDs

3 Muscle Ups

10 GHDs

4 Muscle Ups

5 GHDs

Muscle Ups

11:40 Rx

Clubbell Training & Flutter Kicks...

2011-11-10T08:51:00.000-05:00

I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.

My training looked like this:

50 Double Swipes (2 Clubbells)

50 Mills Alternating (25 Clockwise/25 Counter-Clockwise)

50 Hammer Swings (two-handed: 25 Clockwise/25 Counter-Clockwise)

The I did:

50 Hammer Throws (two-handed: 25 Clockwise/25 Counter-Clockwise) - 15# Club

50 Sheild Cast (one-handed: 25 Left/25 Right) - 15# Club

50 Gama Cast (two-handed: 25 Clockwise/25 Counter-Clockwise) - 24# Club

I finished with: 25 Four-Count Flutter Kicks

Great article by Marty Gallagher that states - "The Clubbell is a patented strength training tool which combines modern technology with ancient science. Here is an ultra basic, elemental Clubbell workout that a true hardcore trainee can sink their teeth into - The Mill & The Swipe".

Check out the article in it's entirety -

http://www.rmaxinternational.com/images/barbarictool.pdf

One Arm KB Press/Weighted Pull Ups & "Awe"...

2011-11-08T07:03:00.002-05:00

Strength: 5, 5, 5
• One Arm Kettlebell Floor Press: 62 - 70 - 79
•Weighted Pull Ups: 44 - 53 - 70

Metcon: “Awe”
AMRAP 12
•12 Kettlebell Sumo deadlift High Pulls (SDLHP) (70)
•6 Ring Dips
8 rounds + 4 reps

Lefg still smoked from yesterdays 345# - 5x5 Deadlifts!

Deadlift 5x5 & Max Ring Dips...

2011-11-07T06:57:00.000-05:00

Deadlift - 5x5 - 345# (10# PR)

Max Ring Dips - 22

Max Pull Ups, Press 5-5-3-3-1-1 & Double Under Practice...

2011-11-06T11:14:00.001-05:00

Max Pull Ups - 40 (4 rep PR)

Strength: Press 5-5-3-3-1-1 (Finish extra set for max reps with 5 rep load)

125x5
130x5
135x3
140x3
150x1
169x1
125x6

169 was a 1# PR!

Cash out: Double Under Practice

"Orlando"...

2011-11-03T12:06:00.002-04:00

3 Rounds (not for time)

10 Strict Pull Ups
10 Handstand Push Ups

rest one minute in between rounds

Bench Press, Weighted Pull Ups & “Flying High Again”

2011-11-02T11:00:00.001-04:00

Strength: Bench Press alternated with weighted pull-ups 5, 5, 3, 3, 1

Bench Press: 185-195-205-215-235

Pull Up: 35-45-55-70-106(F)

Chin was parallel to bar on 106# but did not make it over the bar!

Metcon: “Flying High Again”

AMRAP 7

•20 double unders

•10 (5 R/L) Kettlebell Snatches (53)

3 rounds plus 4 reps (6 Consecutive Double Unders!)

CrossFit Total

2011-10-31T11:52:00.000-04:00

CrossFit Total

Back Squat, 1-rep max - 315#

Shoulder Press, 1-rep max - 167# (2# PR)

Deadlift, 1-rep max - 405# 20#

Total: 882# @ 158lbs BW (2# PR)

"Batman"...

2011-10-29T14:36:00.000-04:00

5 rounds for time of:

5 Muscle Ups

10 Kettlebell Swings (70)

15:54 Rx

"Engine Oil"...

2011-10-28T11:26:00.000-04:00

10-8-6-4-2

Deadlifts (315)

Muscle Ups (Strict)

Bench (185)

24:45 Rx

Press 5-3-1

2011-10-26T06:41:00.000-04:00

Press 5-3-1:

115 x 5
145 x 3
175 x 1 (F)

Then 5x3 @ 115

Bench Press 5-3-1 & "Michael"...

2011-10-25T06:52:00.000-04:00

Strength: Bench Press Press 5, 3, 1: 205-215-225

Then I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters
50 Back Extensions
50 Sit-ups

20:44 Rx - (2:49 PR)

5-3-1 Deadlift & "Run Forrest Run"...

2011-10-23T10:21:00.000-04:00

‎5-3-1 Deadlift: 315-365-425 (5# PR)

"Run Forrest Run"
1600M Run
Rest 3:00
1200M Run
Rest 2:00
800M Run
Rest 1:00
400M Run

25:51. Easy pace.

Overhead Squats & Handstand Push Ups...

2011-10-22T10:05:00.000-04:00

OHS

5 sets of 5 reps:

95-115-135-155-175

Cash Out:

50 HSPUs for time - 8:12

"Chelsea"...

2011-10-21T10:52:00.000-04:00

Every minute complete:

•5 pull ups

•10 push ups

•15 squats

Continue for 30 minutes or as long as possible until you can not complete a round within the minute

17 Rounds Rx

30 Muscle-Ups for time & GHD Sit-Ups

2011-10-19T06:46:00.000-04:00

‎30 Muscle Ups for time - 13:08 Rx (strict)

Got 3 consecutive strict MUs!

Cash Out: 50 GHD Sit-Ups

Back Squat 5x5 Across & Tabata Abmat Sit Ups...

2011-10-18T11:19:00.000-04:00

Strength:

Back Squat 5×5 across - 225#

(Felt strong. Could have went heavier. Depth was solid!)

Cash out:

Tabata abmat sit ups

(record lowest round score) - 11

Deadlift 7x1 & Ropes/Farmers Walk Cash Out...

2011-10-16T10:19:00.000-04:00

Deadlift 7x1

315-335-355-375-395-315-315

(didn't feel it so backed off)

Cash Out:

Ropes - 1 Minute

200M Farmers Walk (TWO 70# KBs)

Ropes - 1 Minute

3:56 Rx

"Grease"

2011-10-15T08:13:00.000-04:00

AMRAP 20 of:

5 Kettlebell Snatches - R/L (53)

10 Toes to Bars

150 Meter Row

7 Rounds + 8 reps

Max Push Ups

2011-10-14T14:31:00.000-04:00

Max Push Ups - 91 - 20 rep PR! Sweet!

What counts as a pushup? The palms must be at shoulder-width. The body must remain straight throughout, i.e., no bending at knees or waist. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parralel to the ground. The body must then be raised until the arms are straight. This equals one push-up. All pushups should be made on a hard surface.

Cleans 5,3,1 & "Cornucopia"...

2011-10-13T11:24:00.000-04:00

Strength: Clean 5, 3, 1
115# x 5
135# x 3
165# x 1

"Cornucopia"

3 rounds for time:

•Sprint 100 meters

•50 Push-ups

•Sprint 100 meters

•50 Sit-ups

•Sprint 100 meters

•50 Squats

•Sprint 100 meters

•50 Back extensions

33:00 Rx

"Saturn's Rings"...

2011-10-12T07:01:00.000-04:00

4 rounds for time:

• 100m Tire Pull (45)

•15 Overhead Squats (95)

•20 Barbell Hops

•25 Abmat Sit-Ups

26:32 Rx

(17:49 last time with 65# for OHS)

Tire Pulls were BRUTAL!

“Tabata Something Else“...

2011-10-11T10:42:00.000-04:00

Complete 4 Consecutive tabatas: 8 x (20 seconds of work followed by 10 seconds of rest) of each exercise listed 32 total intervals. There is no rest between exercises.

•Pull-Ups - 72

•Push-Ups - 68

•Sit-Ups - 69

•Squats - 99

308 total (2 less than PR)

Abmat Sit- Ups are a goat!
(58-68-80-104 last time)

Power Snatch & "Hold Up"...

2011-10-09T13:18:00.000-04:00

Strength: Power Snatch (5,5,5) - 95#, 115#, 115#

Worked on from and triple extension.

“Hold Up” - AMRAP 10

•10 Ball Slams (20)

•5 Tire Flips (#4)

•5 Hand Release Push Ups

8 Rounds Rx

"Moore"...

2011-10-08T08:12:00.008-04:00

AMRAP 20:

* 8 Kettlebell Swings (53)

* Run 400 meters

* Max rep Handstand push-up (17-11-9-8-8)

5 Rounds + 53 HSPUs
(subbed KBS for 15 ft Rope Climb, 1 ascent)

Post number of handstand push-ups completed.

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Double Under Practice, Press & “Show me your Pits”...

2011-10-07T11:07:00.001-04:00

Double Under Practice - 20 in 2 minutes (spent 30 minutes working on them)

Strength: Press (3,3,3,3,3) - 115-125-135-145-155(1)

“Show me your Pits”

AMRAP 7

•7 Ballslams (20)

•7 Kettlebell Swings (53)

11 Rounds + 2 reps Rx

“Redemption”...

2011-10-05T19:48:00.000-04:00

5-4-3-2-1 of:

•Rope Climb

•Clean (95)

•HR Push ups

14:47
155# was RX. Hurt my arm practicing rope climbs. Probably should have skipped this WOD. In a lot of pain right now!

"Helen"

2011-10-03T06:59:00.000-04:00

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:12 Rx

(6 seconds slower than CFS PR but 2:07 faster than last time at CFNE. Small victories)

"Abmat Luce"...

2011-10-02T08:38:00.000-04:00

Three rounds for time of:

1K Run

10 Muscle-ups

100 Abmat Sit Ups

41:28

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Video of Muscle Ups during "Abmat Luce"

Front Squat 5x3, 200M Bear Crawl & Double Under Practice

2011-09-30T11:24:00.000-04:00

Strength: Front Squat 5x3

135 x 3

165 x 3

185 x 3

205 x 3

215 x 2

Buy Out: 200M Bear Crawl around building - 4:48

Skill Work: Double Under Practice

“Lord of the Rings”...

2011-09-29T10:55:00.000-04:00

21-18-15-12-9-6-3 of:

•Ring Dips

•Abmat Sit Ups

8:22 Rx

Buy Out: 5 x 100 m sprints on the minute:

1. 17 Seconds
2. 17 Seconds
3. 16 Seconds
4. 17 Seconds
5. 17 Seconds

Deadlift 10x2 "On the Minute & Tabata Ropes...

2011-09-28T11:23:00.000-04:00

Strength: Deadlift 10x2 - Resting 60 seconds between sets:

275-295-305-315-325-345-355-365-375-315

Buy Out: Tabata Ropes - 23

Garage Games Results - 9/24 & 9/25 @ CFNE

2011-09-26T19:17:00.000-04:00

Below are the results from the Again Faster Garage Games – New England Firebreather Festival held at CrossFit New England on September 24 and 25.

Name Sex Division Total

1 Danielle Horan Female Rx 28

2 Amy Mandelbaum Female Rx 31

3 Erika Snyder Female Rx 36

4 Monica Lopes Female Rx 41

5 Sonia Cormier Female Rx 47

6 Tracy Coughlin Female Rx 49

6 Ali LeBlanc Female Rx 49

8 Ayn Toppin Female Rx 58

9 Stephanie McGuirk Female Rx 59

10 Bridget Waitkus Female Rx 60

11 Tracy Hutt Female Rx 67

12 Dawn Marie Angus Female Rx 70

12 Heather Arsenault Female Rx 70

14 Kristen Rego Female Rx 77

15 Kristi Lunny Female Rx 80

16 Kelsey McBride Female Rx 88

17 Jodie Cohen Female Rx 89

18 Brie Houghton Female Rx 91

18 Lisa Lemay Female Rx 91

20 Dawn Ditano Female Rx 92

21 Kassandra Aveni Female Rx 94

22 katie magee Female Rx 95

23 Sarah Mitzel Female Rx 97

24 Ashley Fors Female Rx 103

25 Ashleigh Gelinas Female Rx 107

26 Staci Ardison Female Rx 112

27 angela Przymusik Female Rx 113

28 Michelle Marshall Female Rx 127

29 Jennifer Kelm Female Rx 129

30 Helena Meirinho Female Rx 133

31 Jill Diorio Female Rx 137

32 Ashley Kosterman Female Rx 139

32 lauren carchidi Female Rx 139

34 Jaffney Roode Female Rx 148

35 Emily Giurleo Female Rx 151

36 Erica Gasbarro Female Rx 157

Name Sex Division Total

1 David Hamel Male Rx 46

2 Brendan Marolda Male Rx 58

3 Christopher Gosler Male Rx 73

4 john mcevoy Male Rx 77

5 jared monaco Male Rx 88

6 Mike Ciallella Male Rx 103

7 Brent Miffitt Male Rx 104

7 Pat Smulligan Male Rx 104

9 Will Huntington Male Rx 107

10 nick ray Male Rx 109

11 Tyler mcbride Male Rx 114

12 Bill Malcomb Male Rx 118

13 logan schecter Male Rx 121

14 Matt Prendergast Male Rx 122

15 Tony Piscillo Male Rx 123

16 Kevin Mullins Male Rx 126

17 Aaron Meredith Male Rx 129

18 Cameron emmott Male Rx 131

19 Ian Berger Male Rx 132

20 JP Wioncek Male Rx 146

20 Joe McGhee Male Rx 146

22 Leo Piro Male Rx 147

23 jason leydon Male Rx 149

23 Victor hamilton Male Rx 149

25 Nicholas normandin Male Rx 150

26 Bobby Wheeler Male Rx 157

27 Paul Teehan Male Rx 158

28 Aaron Landes Male Rx 164

29 Justin Shaughnessy Male Rx 166

30 Mark Urso Male Rx 167

30 Jake Knight Male Rx 167

32 Jason Caldas Male Rx 170

33 Patrick Bishop Male Rx 181

34 ben kelly Male Rx 195

35 tim flannery Male Rx 196

36 nathan kuffrey Male Rx 198

37 Austin Monteiro Male Rx 199

38 Bruce Ballard Male Rx 203

39 Jared Grinkis Male Rx 205

40 Michael Giorgio Male Rx 208

41 Joe Onorato Male Rx 214

42 Patrick Lyden Male Rx 227

43 Mark Lee Male Rx 229

44 Steve Raboin Male Rx 231

45 Larry Jones Male Rx 232

46 Kyle Rochefort Male Rx 234

47 Braden Monaco Male Rx 239

48 Zak Lord Male Rx 242

49 Roberto Gutierrez Male Rx 246

50 Christian Stahl Male Rx 251

50 Dave Crabbe Male Rx 251

52 Nick DeDonno Male Rx 256

53 Geoff Leard Male Rx 257

54 Drew Crandall Male Rx 260

55 mason white Male Rx 267

56 Mike Power Male Rx 281

57 Josh Plosker Male Rx 286

58 Jason Dionne Male Rx 288

59 Craig Brisebois Male Rx 293

60 Jared Jalbert Male Rx 294

61 Kevin Daigle Male Rx 297

62 Brian Stark Male Rx 300

63 Jahun Green Male Rx 306

64 AJ Pappas Male Rx 309

65 Sam Schwarz Male Rx 311

66 Robert Keefe Male Rx 312

67 Joe Kusnitz Male Rx 318

68 Bryce Boratko Male Rx 320

69 Marcus Wilson Male Rx 322

70 John Durocher Male Rx 323

71 James Cahill Male Rx 325

72 Jason sonners Male Rx 327

72 Timothy Smith Male Rx 327

74 Derrick Bell Male Rx 329

75 Phillip Dudley Male Rx 334

76 Gary Rawdon Male Rx 339

77 Mike Penta Male Rx 343

78 Eric Brisebois Male Rx 345

79 Joseph Gagne Male Rx 351

80 bryon beckwith Male Rx 353

80 Justin Kabilian Male Rx 353

82 Matthew Monahan Male Rx 356

83 William Davidian Male Rx 357

84 nate euvrard Male Rx 364

85 matt dolce Male Rx 365

86 Cade Kittrell Male Rx 367

87 Luis Santiago Male Rx 377

88 Geno Gasbarro Male Rx 380

89 Scott Smith Male Rx 384

90 Gregory Scott Male Rx 387

90 Eric Rapisarda Male Rx 387

92 Scott Lacerra Male Rx 388

93 John Doole Male Rx 393

94 john surabian Male Rx 404

95 Michael Haakenstad Male Rx 413

96 Cole gibson Male Rx 423

97 Peter Ostashen Male Rx 430

98 Keith Brown Male Rx 433

99 Michael Ferguson Male Rx 447

100 Brian Boyson Male Rx 463

101 Will Nystrom Male Rx 476

Name Sex Division Total

1 Morgan Klein Female Scaled 10

2 Adrienne Sprague Female Scaled 19

3 Stacy Desmarais Female Scaled 27

4 Sara McEvoy Female Scaled 33

5 Kristen Merlin Female Scaled 34

6 Christina Morris Female Scaled 38

7 Courtney Shegos Female Scaled 41

7 Kathleen Hayward Female Scaled 41

9 Katri Toikka Female Scaled 45

10 Danielle Riley Female Scaled 49

11 Lauren OLeary Female Scaled 70

12 Taury Miller Female Scaled 71

13 Cal Sheedy Female Scaled 75

14 Dana Carsillo Female Scaled 77

15 amanda mclaughlin Female Scaled 82

16 Deanna Navaroli Female Scaled 83

17 Kathy Langen Female Scaled 87

18 Katie Falkowski Female Scaled 92

19 Amanda DeMeo Female Scaled 93

20 Adrianne Loria Female Scaled 95

21 Sarah Piccioli Female Scaled 104

22 Nina Fanning Female Scaled 107

23 Chriki Jones Female Scaled 110

23 Suzarra Durocher Female Scaled 110

25 julie ambrosino Female Scaled 116

25 Sara Curry Female Scaled 116

27 Danielle Prestejohn Female Scaled 117

28 Kristen Colvin Female Scaled 125

29 Megan Marchese Female Scaled 128

30 Joanne Salomon Female Scaled 131

31 Dilsia Kennedy Female Scaled 135

32 Kelly Bailey Female Scaled 143

33 Sarah McGuire Female Scaled 153

34 CHERYL DEMILO Female Scaled 156

Name Sex Division Total

1 nick battaglia Male Scaled 15

2 Glen Schleehauf Male Scaled 19

3 Jack Daly Male Scaled 28

4 Kevin Sager Male Scaled 31

5 Seth Page Male Scaled 32

6 charles jones Male Scaled 38

7 Thom Miller Male Scaled 52

8 Fred Callori Male Scaled 55

9 David Conner Male Scaled 60

10 Owen thurston Male Scaled 70

11 Tom Leard Male Scaled 74

12 Rob Stephenson Male Scaled 75

13 Lil Tony Franquiz Male Scaled 78

14 James Schortemeyer Male Scaled 84

14 Tim Santye Male Scaled 84

16 Gregory Cain Male Scaled 85

17 Benjamin Sacchetti Male Scaled 89

18 Chris Lee Male Scaled 93

19 Joe Shamon Male Scaled 95

20 Tyler Hopkins Male Scaled 97

21 Scott Paltos Male Scaled 104

22 Rob O Brien Male Scaled 105

23 Stephen Fiorentino Male Scaled 107

24 Mario Melendez Male Scaled 108

25 Jay Werra Male Scaled 115

26 Joseph Marchese Male Scaled 118

27 Jake Baker Male Scaled 126

27 Doug Bell Male Scaled 126

29 Ryan Palmer Male Scaled 127

29 Wayne White Male Scaled 127

31 James Higgins Male Scaled 130

32 Arik Pogrebinsky Male Scaled 133

33 Sean Curry Male Scaled 144

34 James Saunders Male Scaled 155

35 Scott Rumrill Male Scaled 159

36 John McCarthy Male Scaled 172

Max L-Sit & "Death by Ten Meters"...

2011-09-21T10:48:00.000-04:00

Max PR: L-Sit - 57 seconds (1 second PR)

"Death By 10 Meters"

Two cones will be set up 10 meters apart from one another- the 1st min. you will run 1 10 meter, the 2nd min. you will run 2 10 meters (from 1st cone to 2nd cone and back) and so forth until you cannot complete the appropriate 10 meters in the alloted time.

23 rounds plus 220 M (Previous PR was 18)

“The Hilly Kettlebell Lark”...

2011-09-20T18:04:00.000-04:00

1 Round for time of:

16 Double Kettlebell Cleans (20kg)
600 meter Run (hilly)

6:48 Rx

I just wanted to string some cleans and a run together. The run is up a steep hill, down to the bottom and back up and over again. That hill blows!

"Power Up"...

2011-09-19T06:54:00.000-04:00

5 rounds of:

5 Power Cleans (115)

3 Toes-Thru-Rings

1 Muscle Up

Not for time. Work on form for Garage Games.

New England Firebreather Festival - Final Results

2011-09-18T19:31:00.001-04:00

DAY ONE

1. “The Lark”
3 Rounds for time of:
16 Power Cleans (115)
600 meter Run - 16:28

2. “OHS/MU”
A. Establish a 1 rep max Overhead Squat in 3 minutes - 85#
B. Complete as many reps as possible of Pull ups in 3 minutes - 53

1 point will be awarded for every pound on the OHS and 5 points will be awarded for every muscle up completed. Your score is the total of both.

3. “Floater”
30 meter Prowler Push
30 meter Sprint
5/4 Very High Box Jumps
30 meter Sprint
30 meter Prowler Push
48.7 seconds

DAY TWO

4. “Row/Sandbag”
5 Rounds for time of:
Descending Row (500-400-300-200-100 meters)
15 Push ups
100 meter Sandbag Carry
Descending Single Unders (100-80-60-40-20)
19:35 - Just beat 20:00 cap!

5. ”The Chipper”
20 Toes through Rings
30 Thrusters (65)
40 Burpees to Target
50 Box Jumps (20)
9:35 - Just beat 10:00 cap!

All athletes will complete these 5 workouts.

This kicked my ass but it put my perceived level of fitness in perspective. I have A LOT to work on!

"Fight Gone Bad"...

2011-09-18T10:28:00.000-04:00

3 Rounds of 1 minute at each station: 1 Min rest between rounds.

Total reps for score

• Wall-ball, 10 ft target (Reps) (20): 11-5-4=20

• Sumo deadlift high-pull, (Reps) (75): 18-15-18=51

• Box Jump, 20″ box (Reps): 37-25-26=88

• Push-press, (Reps) (75, 50): 24-15-15=54

• Row (Calories): 10-9-10=29

Total Reps: 10-69-73= 242 Rx

Started with Box Jumps. Wall Ball destroyed me! Especially after doing "Rowing Upside-Down Helen" this morning.

"Rowing Upside Down Helen"

2011-09-17T08:38:00.000-04:00

3 Rounds for time of:

400M Row

21 Kettlebell Swings (53)

12 Handstand Push Ups

12:13 Rx

CrossFit Total

2011-09-16T12:08:00.000-04:00

Back Squat, 1-rep max - 275# (40# less than PR...ouch!)

Shoulder Press, 1-rep max - 165# (5# PR)

Deadlift, 1-rep max - 420# (5# PR)

Total: 860# @ 158lbs BW

Pumped about the Deadlift PR. It was VERY ugly but I will take it. Pissed about the Squat but I just wasn't feeling it today. I got the 275# on the first attempt and failed at 320#. Should have backed off but my ego would not let me. Lesson learned! I will take the PRs and not dwell on the negative.

"Helen"

2011-09-12T19:41:00.000-04:00

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:06 Rx (14 second PR)

"9.11"

2011-09-11T09:32:00.000-04:00

9 Rounds of:

11 Ring Push Ups

11 Back Extensions

11 Box Jumps (20)

With 20# Vest

14:27 Rx - "All reps unbroken"

“MURPH with 20# Vest"

2011-09-10T13:31:00.001-04:00

•1 Mile Run

•100 pull ups

•200 Push ups

•300 Squats

•1 mile run

58:32 (with 20# Vest) - Pull Ups & Push Ups unbroken

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.

"Piranha"...

2011-09-08T10:12:00.000-04:00

15-10-5 of:

Toes-to-Bar Deadlifts @ BW (155)

Chest-to-Bar Pull Ups

Push Up

8:27 Rx

(Toes-to-Bar Deadlifts are 1 Deadlift then 1 Toes-to-Bar)

"Diane"...

2011-09-05T12:26:00.000-04:00

21-15-9 reps for time of:

Deadlifts (225)

Handstand Push ups

8:31 Rx - First time Rx