Wednesday, September 17, 2014


Front Squat
2 reps every 90 seconds for 12 minutes
*start at 70% of 1rm back squat, add weight if possible

For time:
30 DB Snatch (15R/15L)
30 T2B
30 Push Press (115/75)
30 Supine ring rows
​ (*make it challenging, but touch the chest to the rings each rep.)​
30 Burpees


Have you seen the new promo for CropFit?

3×12 DB Bench
3×12 DB Bent over row (each arm)

EMOM 8 minutes
Shuttle run 3-4 there and back (fast athletes can do 5-6, should be about 30 sec rest, at least for first minutes)

3 Sets NFT:
8 Single Leg hip bridges (each leg)
10 Ninja Rollups to Vertical Jump
12 Single Leg RDL (6R/6L) with KB
​ *controlled ​

Monday, September 15, 2014


Woo!  Good job yesterday! Those were two hard WODs.  I hope you were't too shocked if your post-Fran Diane is slower than your standalone Diane.  Take care of your recovery: foam rolling, healing Paleo foods like bone broth and liver (yum), lots of sleep in a dark room, mediation or prayer!  Back to regular training now.

EMOM 15 minutes Perform 2 Power Cleans
Minutes 1-3 @70%
Minutes 4-6 @75%
Minutes 7-10 @80%
Minutes 11-13 @85%
Minutes 14-15 @85%+

3 Minute Max Calorie Row
3 Minute AMRAP 10 Chin Ups + 10 Wall Balls
(Rest 1 minute)
2 Minute Max Calorie Row
2 Minute AMRAP 10 Chin Ups + 10 Wall Balls
(Rest 1 minute)
1 Minute Max Calorie Row
1 Minute AMRAP 10 Chin Ups + 10 Wall Balls

​*Switch with partner if needed.​

Complete 50 Evil Wheels or 50 GHD Sit Ups

Sunday, September 14, 2014


Don't be this gal.

Go for it today!  It's not just any training day; it's benchmark day!  Have you been taking care of yourself with hard training, good food, and adequate rest?  Let's find out.

Thruster (95/65)
Pull Up

Rest 12 minutes

Deadlift (225/135)

Compare to Jan 8, 2014, also Diane on March 25, 2014.
Both of these should be sprints!

Thursday, September 11, 2014


Another named WOD... in honor and appreciation for all past and present CPO, chief petty officers.  Read, also below.  There is a video; it looks like these guys have never done CrossFit before. Hella On-Ramp class.

“The Chief”
5 Rounds
AMRAP 3 minutes
3 Power Cleans (#135/#95-85)
6 push ups
9 air squats
Rest 1 minute between rounds

Pump Work
Super Set A
3x Max SA DB Bent Over Row (12+ reps goal)
3x 10 Chin Ups

Super Set B
3x 20-30 Banded pull aparts
3x 20-30 Banded Tri-Extensions

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
"The Chief", CrossFit San Diego - video [wmv] [mov]


EMOM for 15 Minutes:
1 Power Snatch + 2 Thrusters (95/65)
*can drop the weight to reset position, add weight every other set
**compare to Friday Aug 29

DB/KB Lunges (50/30)

Wednesday, September 10, 2014


Another set of benchmark WODs are coming up on Monday...  !

By the way, I am considering adding an afternoon Open Gym time to the schedule on Thursday.  Anybody interested?

3 Rounds Not For time
15 Banded Good Mornings
15 Reverse hypers or Superman back extensions
3 Jumping Bar Muscle Ups or Muscle Up

Tabata (Complete all 8 rounds before moving onto the next exercise)
-Sledge Strikes
-Double Unders
-Russian Twist
-Push Ups