28 January 2010





Extra credit: 40 pullups in 60 seconds. 20 burpees.

27 January 2010

January 2010

Our monthly affiliate WOD, courtesy of Tom, SnoRidge CrossFit

"Penalty Box"
box jumps, 24"
OHS, 35kg


Every minute on the minute do 10 box jumps. After completing them do as many overhead squats as possible. Continue pattern until 100 ohs are done.

I missed 4 rds of squats because the box jumps RUIN your fucking legs. Oh damn.

25 January 2010

"Breathing sucks"

CrossFit.com WOD

5 rds for time:
500m row
7 thrusters, 135# (scaled down to 40kg)


Workout with Brady. He did it rx'ed. I should've.

22 January 2010

So I was right!

and I was a bit sick after that. Exhaustion maybe? I'm at the gym from 5:45am to about 9pm multiple times during the week. No refrigerator either. I forget to eat too many times.

5 rds for time:
400m run
30 box jumps, 24"
30 wall ball shots, 20#



Rest: 5 hours


0830 Beef Primal Pac 55g
0900 Caffe Vita - 12oz drip
1345 Beef Primal Pac 55g

1200 @ FoundationCF

5 rds for time:
400m run
30 box jumps, 24"
30 wall ball shots, 20lbs

First workout since 01/11. No walking during the run, except for a complete stop in the beginning of my 3rd 400m. Lungs were burning. Box jumps weren't cycled as well as I know I can, but I definitely have to take it slow to build it back. Satisfied with my performance on the wall ball. It's my GOAT and Margaret made sure to bark at me when I took too long of a rest. Chad bit on our heels too! Good stuff.

Why did I do this one to come back?! Ah well, I remember back in High School how my S&C coach (and mentor) Mr. Freeman wrote in one of my strength workout logs for cheer "COMMITMENT?" every time I didn't write in my book. I need someone to do that as well.

It sucks because I find myself making excuses and no one here pushes me or holds me accountable. Maybe because I'm in charge? Still, I'm human and I make mistakes all the fucking time. Kick my ass someone!

My short term goals:

  • By April 1st, I want to be working out two days on, one day off. That should bring my S&C up quick.
  • 5 muscle-ups a day
  • 60 sec upside down
  • 60 sec isometric holds (L-sit, planche, iron cross progressions, levers, etc.)
I just want to get back to where I was at FCF 1.0.


I'm actually REALLY excited to see this. I've been a big fan of Banksy for a while, but always thought that he would prefer to stay off the grid. I don't think they'll show much of him, but we'll see his crew.

Hope it plays here in Seattle. Banksy representing the least popular element of hip hop: graf!

11 January 2010

Monday blues

5 rds for max reps:
front squats, .75BW (~48kg)


Round breakdown:

  1. 20/20
  2. 21/23
  3. 17/14
  4. 15/14
  5. 15/14
Felt "sickly" and a little nauseous. The back of my throat felt coated with phlegm. Feels like I was making some excuses to not push so hard. Am I justified?

"Winning is a habit. Unfortunately so is quitting."

Real talk

Mikey is on social/relationship/men vs. women.

I see it as WA state personalities vs. CA state personalities.


- via iPhone

09 January 2010

Pet peeved

Pet peeves I've seen in the past 24 hours:

1. Non-Rain-X'ed windows
2. Using flash 20'+ away in a club, in the dark
3. Clothes covered in dog hair

- via iPhone

05 January 2010


1900 @ Foundation CF

For time:
150 double unders


Boo. Thought I'd move faster but around 100 I lost competence in multiples.


1100 3 eggs scrambled in butter

1400 1/2lbs oven roastd turkey, large Braeburn apple, 12oz coffee

2030 Old Village Korean BBQ: galbi (bone-in)

- via iPhone