12/23 Cindyish

Four rounds for time: (rest between sets)
5 sets:
5 pullups
10 pushups
15 squats

3:00 2:56 2:55 2:53

12/22 Leg raises-pullups

WOD For time:

20 leg raises 10 leg raises
10 pulls 12 pulls
18 legs raises 10 leg raises
10 pulls 14 pulls....130 each 16:00
16 leg raises
10 pulls
14 leg raises
10 pulls
12 leg raises
10 pulls

11/22 Muscleups

WOD For Time;

30 MU's 6:27
40 MU's 9:17

12/20 Pullups-Side Bends

WOD Timed:

20 pullups
2 side bends (each side)
18 pullups
4 side bends...

14:45

12/19 Thrusters-Run

WOD Timed

Five rounds:
15 Thrusters 95lb
400 meter run
16:00

12/18 Leg Raise/Ring Dips

WOD For time

20 Leg Raises
2 Ring Dips
18 Leg Raises
4 Ring Dips...

14:45

12/17 Situps-Ring Dips

WOD For Time

20 leg raises
2 ring dips
18 lef raises
4 ring dips so on..

15:45 110 reps each

12/16 Cindy

WOD

20 Rounds for time: Cindy

14:32

12/15 HSPU-LPU

WOD For time:

15 HSPU
1 LPU
13 HSPU
3 LPU....10:45

7 more sets of five: 17:45 100 reps each

12/14 Hill Sprints

WOD

5 Hill sprints w/ 10 burpees at top

12/13 Rest Day

Rest Day

12/12 Incline-Pullups

WOD

10 rounds for time:

12 reps incline press 135 lbs
3-5-7 pullups (25lb-strict-kipping)

24:55

12/11 Inverted Rings

WOD

Five rounds for time:

7 reps-lower slowly ffrom inverted position staright body on rings
15 reps-ring pushups

15:45

Five rounds mellow pace:

20 rings dips
20 situps with medicine ball

12/10 HSPU-L-pullups

WOD

15 hspu
1 lpu
13 hspu
3 lpu
11 hspu
5 lpu so on...10:45

7 more rounds of 5 reps each 100 reps of each 18:45

12/9 Cindyish

WOD

10 rounds for time:
10 kipping pullups
20 pushups
30 squats
14:49

12/8 Rest Day

Rest day

12/7 Linda

WOD Linda (almost scaled to body weight)

10-9-8-7-6-5-4-3-2-1 reps
Deadlift 185lbs
Bench Press 155lbs
Full Squat Cleans 115lbs
18:54

12/6 Yoga

12/6 Yoga at the park

12/5 Lumberjack

WOD Lumberjack

20 deadlift 205 lbs Total: 26:31
400 meter run
20 35lb kettlebell swings
run
20 105lb Overhead squat
run
20 burpees
run
20 chest to bar pullups
run
20 box jumps
run
20 squat cleans 85lbs
run

12/4

WOD morning

5 rounds: Total:
12 dead hang pullups Pullups: 150
15 ring dips Ring Dips: 190
10 leg raises Sit-ups: 190
20 minutes

WOD afternoon
5 rounds: same as above
plus 2 rounds of:
15 dead hang
20 ring dips
20 sitips w/medicine ball

12/3 Rest Day

Rest Day

11/2 Joshie

WOD Joshie

3 Rounds for time:

21 reps right arm dumbell snatch 35lbs
21 L-pullups
21 reps left arm dumbell snatch 35lbs
21 L-pullups

26:49

12/1 Elizabeth

WOD

Elizabeth
21-15-9
105lb full squat clean
ring dips
7:50

11/30 jumprope-side bends

WOD

For time:
50-40-30-20-10
double unders
side bends (half reps on each side)
9:00

11/29 Pullup-Pushup

WOD

12 rounds for time:

10 pullups
20 pushups
17 minutes

11/28 L-Pullups

WOD

Moderate pace

5 rounds 11 reps L-pullups
10 rounds 10 reps L-pullups

155 total

11/27 Pushpress-GHD-RD-Deadlift

WOD w/brother

3 Rounds:

40 Push press 75lbs
30 GHD Situps
20 Ring Dips
10 Deadlift 195lbs

14:28

11/26 Run

Turkey Trot 10K

11/25 Incline-Weighted PU

WOD

21 115lb incline
3-5-7 pullups 25lb
18 125lb incline
pullups
15 135lb incline
pullups
12 145lb incline
pullups
9 155lb incline
pullups
6 165lb incline
pullups
10 175lb incline
pullups
10 175lb incline
pullups
12 165lb incline

11/24 Rest Day

Rest Day

12/23 Thrusters-Weight PU-Leg Raises

WOD Morning

6 Rounds not timed:
12 Pullups deadhang
15 Ring Dips
15 Side Bends each side

WOD Afternoon

10 Rounds for time:
10 95lb thrusters
7 25lb weighted pullups
10 leg raises

24:13

12/22 Sprints

Hill Sprints x4 with 20 pushups/situps at top

11/21 Run-HSPU-PU

WOD For time:

21 HSPU
400 Meter Run
21 25lb PU
15 HSPU
400 Meter Run
15 25lb PU
9 HSPU
400 Meter Run
9 25lb PU

12:32

11/20 Shoulder Press-Back Extensions

WOD

7 rounds for time:

75 lb Shoulder Press 21 reps
Back Extensions 21 reps

19:45

11/19 L-Pullups

WOD L-pullups

15 rounds relaxed pace:
10 L-Pullups
150 total

11/18 Pullups-Ring Dips

15 rounds for time:

10 pullups kipping
10 ring dips

10 rounds 8:54 15 rounds 13:45

11/17 Rest Day

Rest Day

11/16 Angie

WOD

100 pullups 1-4
100 pushups 4:30-8:20
100 situps anchored 8:30-11:40
100 squats 12-14:27

14:27

11/15 OH Squat-Ring Dips

WOD

Six rounds not timed:

Overhead Squat 10 reps (85lb, 95lb, 105lb, 115lb, 125lb, 105lb)
Ring Dips 15 reps

11/14 Push Jerk-L-PU's

WOD

Five rounds for time:

95 lb Push Jerk 15 reps
L-Pullups 15 reps

10:54

11/13 Pullups-Dips-GHD

WOD

10 rounds for time:

15 kipping pullups
12 ring dips
12 GHD

19:37

11/12 Rest Day

Rest Day

11/11 J.T./Hill Sprints

WOD

J.T.

21-15-9

Handstand PU
Ring Dips
Pushups

8:37

Hill Sprints x2 with scotty

11/10 PU-PU-Situp

WOD

10 rounds:

10 Strict Pullups
20 Pushups
10 Leg Raises

11/9 D.T.

WOD D.T.

Five rounds for time:

Deadlift 12 reps
Hang Power Clean 9 reps
Push Jerk 6 reps

115 lbs 9:08

Grip smoked, next time a little heavier

11/8 Rest Day

Rest Day

11/7 L-Pullups

WOD

12 Rounds not timed:

10 L-Pullups

11/6 Rings-Situps-Pushups

WOD for time

20 Ring dips
1 Situp
10 Pushups
19 Ring dips
2 Situps
10 Pushups
18
3
10......

27:20 155 ring dips 255 Situps 200 pushups

11/5 Pullups Continuously

WOD

With continuous running clock, one pullup first minute, two second.....

22 Rounds

11/4 Squat-PU-PU-Situp

WOD

25 Squats
25 Pushups
25 Pullups
25 Ab Mat situps
50, 50, 50, 5o
75, 75, 75, 75

24:20 Ab Mat situps killed

11/3 Rest Day

Rest Day

11/2 Lunge-Situp

WOD

Four rounds for time:
Lunge 50 meters
Situps anchored 50 reps

11/1 Pullups-Ring Dips

WOD

15 Rounds for time:

10 Pullups
10 Ring Dips

10 rounds 9:04
15 rounds 13:44

10/31 Back ex-GHD

WOD

6 Rounds:

20 back extensions
20 GHD situps

11:45

10/30 Jason

WOD Jason

100 squats
5 Muscleups
75 Squats
10 MU's
50 Squats
15 MU's
25 Squats
20 MU's (fucking ouch)

22:07 squats unbroken

10/29 Annie

WOD Annie

50-40-30-20-10 reps
double unders
elevated side bends (each set divided by 2)

7:48

10/28 Sprints/Nate

WOD Morning

Hill Sprints x 4
10 burpees between sets

WOD Afternoon

Nate

2 Muscleups
4 HSPUs
8 Kettlebells (only 35lb plate though)
14 Rounds

10/27 Rest Day

Rest Day

10/26 PU-PU-ABS

WOD Morning

5 Rounds:

12 strict pullups
25 pushups
12 leg raises

WOD Afternoon

Same as above

10/25 Rest Day

Rest Day

10/24 PU-Situps

WOD

Blackjack

20 pushups
1 anchored situp
19 pushups
2 anchored situps
......
pushups-255 reps
situps-210 situps

10/23 HSPU-L-Pullups

WOD

15 HSPU's
1 L-PU
13 HSPU's
3 L-PU's.....11:30

10 more rounds of 5 reps each 115/115 total 28 minutes

10/22 Run

WOD Morning

Hill Sprints x 4

10/21 Tabata

WOD "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups 12 per round (13 last round)
Pushups 14x4 13x4
Situps (ball) 13,13,11,11,10x4
Squats 18 per round

10/20 Shoulder Press-Back ext.

WOD

7 Rounds for time:

75lb shoulder press 21 reps
back extensions 21 reps

Ouch 20:28

10/19 Pullups-Ring Dips

WOD

15 Rounds for time:

10 pullups
10 ring dips

14:28 unbroken house nigger

10/18 Bike

WOD Bike

Bike to newport, frassos bike exploded-didnt have to ride home

20 miles

10/17 Pullups-Rings-Situps

WOD

At your own pace, 10 rounds:

10 chin-ups
12 ring dips
20 anchored situps

10/16 Pullups-Pushups-GHD

WOD

10 rounds for time

15 pullups
20 pushups
15 GHD

22:22 brutal...hot..head hurts...

10/15 Rest Day

rest day

10/14 Cindy-ish

WOD Morning n Mellow

4 sets not timed:

10 pullups dead hang
12 ring dips
10 Leg Raises

WOD Afternoon

Cindy-ish

2 rounds times with a few minutes break betwee:

10 Sets Timed:
5 pullups
10 pushups
15 squats

6:24 & 6:18

10/13 Rest Day

Rest day

10/12 Fran

WOD Fran

3:19

10/11 L-pullups-Ring Dips

WOD

25 rounds at easy pace

5 L-pullups
7 ring dips

total: 125 L-pullups & 175 Ring Dips

10/10 Half Ironman

WOD Half Ironman

1.2 mile swim
56 mile bike
13.1 mile run

6.5 hours long = fuck...

10/9 Rest Day

Ate weed cookies, drank sam adams octoberfest n wine, ate panda express, and took a good night ambien before the race day...

10/8 Rest Day

Rest Day

10/7 PU-Ring-Situp

WOD
10 Rounds for time:

12 pullups
12 ring dips
12 leg raises

19:47

10/6 Swim

WOD Swim

40 Lap Warmup
5x100's Alternate IM/Free
5x50's w/paddles

10/5 Run/30 Muscle ups

WOD Run

5 Hill Sprints

WOD After Run

30 Muscleups- 6:44
40 Muscleups- 10:50
50 Musclups- 15:22

10/4 Bike

WOD Bike

Palos Verdes 45 miles
all hills ....

10/3 Swim

WOD Swim

20 warmup
5 100s on 2 minute
5 50's sprints

10/2 lunge-pu-box-du-...

WOD

25 Walking lunge steps
20 Pull-ups
50 Box jumps,
20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 10 pound ball
45 Flying Pullups

14:40

10/1 L-Pullups

WOD Office

10 rounds 12 reps L-Pullups

120 L-Pullups

9/30 Thruster-HPC-SDHP

WOD

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

10 rounds

9/29 Rest Day

Rest Day

9/28 Angie x 2

WOD "Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups (anchored)
100 Squats

15:35 at office
15:39 at home (pullups under 4 min)

9/27 Bike

WOD Bike with Wes, Frasso, Nate

42 miles Palos Vedes (super fun)

9/26 Run

WOD Run

10.5 Miles (gay) 1 Hour 35 min

9/25 Cleans-GHD

WOD

125 lb Squat clean, 10 reps
50 GHD Sit-ups
125 lb Squat clean, 8 reps
40 GHD Sit-ups
125 lb Squat clean, 6 reps
30 GHD Sit-ups
125 lb Squat clean, 4 reps
20 GHD Sit-ups
125 lb Squat clean, 2 reps
10 GHD Sit-ups

14:40

9/24 Bike/Deadlift

WOD Morning

Bike Signal Hll 2 loops

WOD Afternoon

Deadlift

10x135 10x185 8x205 6x225 4x245 3x255 1x275

9/23 Lynne

WOD Lynne

5 Rounds (3 minute rest between)

Incline Bench 135 lbs
Chin-Ups

24/35 20/35 18/32 15/30 14/30
total 91/162= 253 Reps

9/22 L-pullups

WOD L-Pullups

12 Rounds, five minutes rest between each:

10 L-Pullups=120 L-Pullups

9/21 Moffett WOD

WOD w/Josh

Three rounds:
30 Pullups
50 Pushups
30 OH Squats 75lb
1/2 Mile Bike

Fucking Horrible! 21:18

9/20 Rest Day

Rest Day

9/19 Run

WOD Hill Sprints

4 miles San Fran Hill Sprints
Calves and shins blasted...

9/18 Tabata-row-clean-burpees

WOD Crossfit SF

3 Rounds of a minute of work for each, rest 3 minutes between each round:
Max Row
Max Power Cleans 135lb
Max Burpees

Aprox-300 meter row, 11,11,8 cleans, 21, 21, 18 burpees

9/17 Rest Day

Rest Day

9/16 Daniel

WOD Daniel

For time:
50 Pull-ups (45 & 5)
400 meter run
95 pound Thruster, 21 reps (15 & 6)
800 meter run
95 pound Thruster, 21 reps (15 & 6)
400 meter run
50 Pull-ups (30, 10, 10)

14:40

9/15 L-PU's

WOD Office

12 rounds (span of 1hour)

10 reps L-Pullups

9/14 Barbara

WOD Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups anchored
50 Squats
Rest precisely three minutes between each round

2:26, 2:30, 2:27, 2:32, 2:37

9/13 Bike

WOD Bike

32 Miles Huntington and back to 1 Signal Hill loop-good ride

9/12 Run

WOD Run

10 mile Gallaway 1:31 minutes roughly 9 min miles

9/11 Lunge-Box-Weight PU

WOD

Five rounds for time of:
100 ft Walking lunge
24 inch Box Jump, 30 reps
15 pound Weighted pull-ups, 30 reps

Four Rounds 15:05
Five Rounds 19:40

9/10 Bike

WOD Morning

2 Laps Signal Hill

9/9 squats-dips-situps

WOD

10 rounds for time:
20 squats
15 ring dips
10 leg raise situps

16:30

9/8 400m-PU's

WOD

Twenty minutes of:
400 meter run
max pullups

30/30/30/25/25/25/20
7 rounds-185 reps

9/7 30 MU's

WOD

30 Muscleups 8:46 (had some glove problems)

did 10 more reps for 40 and worked on handstands

9/6 Handstand PU-L-PU's

WOD

15 HSPU
1 L-PU
13
3
11
5.....

10:20
35 more reps to complete 100/100 reps of each 19:40

9/5 Run

WOD Run

8 Mile Run Gallaway method 1:11
roughly 9 minute miles...knees still good..uh oh

9/4 Tabata

WOD Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pullups- 11 per round
pushups- 13 per round
leg raises- 8 per round
squats- 18 per round

9/3 Bike Signal

WOD Morning

2 loops signal hill

Legs feelin it from yesterday...

9/2 Elizabeth

WOD Elizabeth

21-15-9 reps of:
Clean 105 pounds
Ring dips

6:50 Next time heavier

9/1 Pullups Timed

WOD

With a continously running clock, do one pullup first minute, two second minute, three the third minute and so on...

20 rounds plus 10 reps = 230 reps Arms Smoked

8/31 Nate

WOD Nate

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (50 lb dumbell)

14 Rounds

8/31 Run 6 mile

WOD Run

6 miles Gallaway
Roughly 9 minute miles but knees felt good

8/30 Bike

WOD Bike

3 Loops Signal Hill

8/29 Pullups/Dips

WOD

25 Rounds (two minute rest after 5 rounds)

5 L-pullups
6 Ring Dips

125 L-pulls and 150 Dips

8/27 Run/Swim

WOD Morning "Run"

5 Hill Sprints and Stairs Junipero & Ocean

WOD Afternoon "Swim"

30 lap warmup
(1 lap cooldown 1 underwater)
5 100 IM's and Free Alternate
(1 lap cooldown 1 underwater)
5 50's w/paddles
3 50's (1/2 lap fly 1/2 lap one are fly)

70 laps total

8/26 J.T.

WOD J.T.

21-15-9 Reps

Handstand Push-ups
Ring Dips
Pushups

9:45

8/25 Lunge/Pullups/Situps

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft
6 Pull-ups
6 Sit-ups

10:20

8/24 Cindy

WOD

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

27 rounds

8/23 Hike

Woke up at 4am and drove down to los angeles forest to do a 5 mile hike to the bridge of nowhere, jump off a bridge stapped by a rubberband and hike 5 miles back....good times

8/24 30 Muscleups

WOD

30 muscleups 7:37

37 muscleups = 10:30 and hands ripped to shit, bad idea...

8/21 Abs

WOD Morning

Super sore-just did some abs

10 sets 20 reps swiss ball = 200 sit-ups

8/20 Handstand Pushups/L-Pullups

WOD Crossfit B-town

15 Handstand Pushups
1 L-Pullup
13 HSPU's
3 L-PU's
11 ""
5 ""
9 ""
7 ""
7 ""
9 ""
5 ""
11 ""
3 ""
13 ""
1 ""
15 ""

9:49
Did 7 more rounds of HSPU's and LPU's 5 reps each for 35 reps
Total reps 100 for each exercise

8/19 Thrusters/Cleans/S.D. High Pull

WOD at crossfit bellflower (thats right-I said it)

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

9 rounds plus 12 reps-so smoked, grip paralyzed....

8/18 Muscleups/Burpees

WOD After Work at Wes' Gym

5 rounds:

7 Muscle Ups
21 Burpees

19:00-wow, thats all I have to say...

Stopped by wes' gym, took a good look at it and it has awesome crossfit potential, high ceilings, large square footage, rent free...giddy up

8/17 Pullups/Dips

WOD At home taking time between every other set

15 rounds:

10 dead hang pullups
12 ring dips

8/16 Bike

WOD Morning

Huntington Pier and back on bikes
26 miles a bit hungover

That afternoon had an awesome skate sesh with chomps and tyler at chino skatepark, crackin tall boys, smokin cigs, and eating cold jumbo jacks in the parking lot-hahha-good times!

8/15 Swim

WOD

Swim

30 lap warmup
(1 cool down, one underwater)
5 100's IM & Free Alternate on 2 minute
(1 cool down, one underwater)
5 50's free with paddles
(1 cool down, one underwater)
4 lap cooldown

70 laps...smoked

That afternoon met up with john and some friends in seal, played bachi ball and bbq'd. Super mellow, went to the vans store with dawson and tara and saw ray barbee and the matson 2 jam out a jazz sesh at the Vans grand opening on 2nd

8/14 Double Unders/Abs

WOD

50-40-30-20-10

Double Unders
Leg Raises on Decline Bench

Abs are still sore Monday....bad idea to do so many

At night-went on a cool duffy ride around the harbor with lee and some friends for his bday...

8/13 Diane/Pullups Timed

WOD During Work

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

19 Rounds + 15 reps = 205 kipping pullups in 20 minutes



21-15-9 reps of:
185 pound Deadlift
Handstand push-ups

5:07

At night-chilled with the homies at a concert in marina stadium park...cool peeps, good wine, perfect weather, mellow music = southern calfornia

8/12 pullups/dips/squats

WOD During Work

10 sets

10 dead hang pullups
20 push-ups
30 squats

WOD Afternoon-Skate Sesh = Cardio

Skated Belvedere with the old homies, mimsy, kirby, chomps, korey kopp, and shit ray...cold beers in the parking lot afterwards...good times

8/11 Bike/Tabata

WOD Morning

2.75 loops Signal Hill

50 minutes, 12.42 miles, 825 cal

WOD Afternoon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pullups 80 reps (10 per round)
pushups 96 reps (12 per round)
situps 129 reps (anchored-roughly 17 reps per round)
squats 137 reps (roughly 17 reps)

total=442 reps

8/10 L-pullups/HSPU-Incline-P.P.-Ring Dips

WOD At Work

8 reps x 12 sets (plus 4 reps at end) L-pullups

100 L-pullups total

WOD Afternoon

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Incline bench press 135 pounds, 10 reps
Push press 85 pounds, 15 reps
Ring Dips 20 reps

5 rounds-holy shit, this looks a lot easier than it is, shoulders fuckin dead....dips and bench just killed me...all ring dips broken in 2 sets of 10

8/9 re-coupe

Just chilled sunday, woke up hungover after a ragin bbq-chicken, margaritas with beer, limeaid, and tequila-that were the shit, snow cones, friends and family, and then the pike bar-fuck that place and their heavy hand...Skated with chomps and saw tyler kill it and rode bikes around with ol b-goat relaxin...nice mellow day

8/8 Run/Nasty Girls

WOD Morning

Run 6 miles, gallaway, 4 minutes on, 30 seconds off

50:58 knee started huting last 30 seconds-fuckin bullshit! Think because i picked up the pace...fagggy knees

WOD Afternoon Nasty Girls

3 rounds for time of:

50 Squats
7 Muscle-ups
115 pound Hang power cleans, 10 reps

9:58-next time more weight...

8/7 Lunge-Pullups-Situps

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

12:06 pullups feel awesome again...last few sets chest to bar, everything unbroken

8/6 Bike/Thrusters-Double Unders

WOD morning

2.5 laps signal hill riding

11 miles of pain

WOD afternoon

5 rounds for time:

75 lb thrusters 21 reps
double unders 21 reps

10:14 after first round, all thrusters broke into 15 and 6

8/5 Swim/J.T.

WOD

SWIM

20 lap warmup
(1 lap cooldown, 1 lap underwater-barely made it)
5 100's alternating I.M. and Free on 2 minute
(1 lap cooldown, 1 lap underwater-short a meter-fag)
5 50's with paddles on the minute
(4 cooldown laps-shoulders fuckin burning)

total-58 laps and hurtin....bring water next time...and harden the fuck up

J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

8:59 shoulders gettin stronger again...

8/4 Pullups-Sides-Incline-Leg Abs

WOD

10 Rounds:

8 strict pull-ups (rotating grip)
10 side bends (both obliques)
12 incline press (125 lbs)
11 leg raises

40:47

8/3 Abs/Nate

WOD

Morning

10 rounds of anchored situps 30 reps

Afternoon w/Muhammad

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (35lbs)

13 rounds

Made the fuckin bomb indian food tonight-seriously stoked the fuck out of right now...

Directions:
Marinate cubed chicken, 2 breasts, broccoli, 1/2 cup yogurt, and 10 tbsp tikka curry paste overnight.
Grill onions and garlic, add concoction paste, add can of tomatoes, cup water. Simmer 25 minutes-add some fresh cilantro after with lil yogurt-fuckin done!

Rati sauce-magic bullet up onions, garlic, cilantro, and yogurt-BAM nigger!!

Cook some rice and pour curry over that biotch, heat up roti in pan with lil water and oil....ledicious

8/2 Cindy

Drove home five hours from mammoth to

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Knocked out 20 rounds in 16:05 and finished 24 rounds in the twenty minutes

Collar bones gettin stronger and didnt have to break up pushups:)

8/1 Burpees

Lee n I woke up and did a two mile run to meet the guys fly fishin in a stream...

WOD

Five Rounds of:

Five sets of 5 burpees alternating with lee
with situps and arm excersises in between...

wow-6000 elevation kicks your ass

The beer fest was great-drank about 70 different beers and listened to john lee hooker jr while lee kicked innocent girls in the head getting crowd surfed-hahaha.

Eel river-acai berry whear beer
Asylum-sweet beer 11%
395 mammoth brewery double pale ale

7/31 Off to Mammoth

Woke up around 8am with a pretty good sized hangover after a night filled with pepperoni and pineapple delicious pizza and jameson and ginger ales partying with a bunch of frat boys from humboldt talking about "whiskey snatch."

Drove to mammoth and met dave n matt, found the condo, had agreat dinner and lost my money playin texas hold em...

7/30 Yosemite Rockclimb

Drove up to yosemite wedensday afternoon, a seven hour drive entailing peeing in aquafina bottles drivin 80 mph up the coast and drinkin vanilla lattes like a bad ass to meet lee and tom up for lees bachelor party weekend. Barely found lee at 1am in the morning and crashed the fuck out, only to wake up to an awesome breakfast of coffee and deg muffins...So we rock climbed for a few hours right outside of our camp 4 where we stayed at-it was fuckin outta control. Tom showed lee n i the ropes as i climbed rock faces and repelled down them scared for my life...it was sweet. After that we hiked vernan falls and chilled at emerald pool, about 2 miles up and just beautiful...

7/29 Deadlift-Burpees/Regina Spektor

Called up sis after work and noticed regina spektor was playin at the el rey theatre, i drove by her place with a bottle of red diamond warming my belly pumping the scorpions "the zoo" and off we went. We didnt have tickets to get n, and it did look bleek until we both got hooked up by some awesome workers there that were havin a smoke break outside, god i love cigarettes...

The show was fuckin bad ass, we stood about ten feet from stage and saw that little girl sing her fucking heart out and make the prettiest dolphin noises one could imagine...beautiful

WOD

Five Rounds:

175lb deadlift 5 reps

Burpees 10 reps

4:54

i need to harden the fuck up....

7/28 Clean & Jerk Runnng Clock

normal work shit, talked to noom today in chico, hes doin awesome, married to a girl half his age, sweet titty...he might split down to mammoth this weekend to see me at a beer fest for lees bachelor party..."moon drink brr."

WOD

With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute... continuing as long as you are able.

Knocked out 7 sets, full squat clean and each rep...killer.

Finished ten rounds in 13:50

7/27 Camping/Bike/L-pulls-Ring Dips

Slept right through my alarm sunday morning but still managed to get to chomps house with wafs and our camping shit for a night. Paul n I watched the tour de france final day as contador came out on top with lance in third, fuckin spaniard....headed to malibu and got our camp on...chilled at the beach, read, made webster shuffles, ate brats, and antagonized the fuck out of crac khead will, hahaha, so fun to get under his skin...

Monday morning woke up for an awesome bike ride, headed north along pch 12.5 miles, realizing once again why i live in southern ca, fuck, shouldve took my camera...packed things up and headed to the office then home for a workout...

WOD

Morning 25 mile bike ride
20.4 mph
1764 calories
1 hour 13 minutes

20 rounds of:

5 L-pullups
5 ring dips

Rested two minutes after each set of five...

finished 26:36....hang in there cdubbys, youll get better...

7/25/09 GirlTalk/Wallball-GHD-Back Ext.

Saw gitl talk last night with the homies b-goat, chomps, and tyler at a free show in pomona. So we picked up an eighteener of budweiser and each a vicodin deep in pocket (thanks clavicle) and raged in the parking lot to fischerspooner smashin beers and squirts like it was going out of style. The show was rad-rushed the stage with bgoat and chomps and danced our asses off with pre-teen boobs nustled against our sweaty bodies, tiolet paper flyin abover, and girl talk shakin his fists like muhammad ali!!!!

WOD

Complete as many rounds as possible 20 minutes of:

10 Wallball shots (55lb thrusters)

20 pound ball

10 GHD Sit-ups

10 Back extensions

Handled 12 rounds and felt pretty good.

Abs after-100 reps of decline leg raises

Headed to lunch with the old bud muhammad to eat some curry bitches!!!

7/24 Girl Talk/Lynne

damn-everyones skatin again these days, and they are all killin it...shit, i used to be good, haha, now i need to do some catching up...talked to lil mimsy today, hes the father of a two year old baby girl, corey kopps shreddin and the homie tyler thrashes the fuck out of some tranny!

WOD

"Lynne"
Five rounds for max reps of:
Body weight bench press 125 lbs incline
Pull-ups

2 1/2 minute rest between sets

18/30, 17/30, 16/25, 14/25, 12/23 = 215 reps

I had to stop while typing this because my shoulders hurt so bad-serious....fuck collarbones and vacation! ok-not vacation...oh Val....oh Val....."this is no problem"

Off to see girl talk tonight and get my groove on house miggy!!!!!

7/23/09 Back to School/Deadlift-Clean-Push Jerk

holy crap-i officially think im the oldest transfer student who in csulb without the suffix dr. included in his/her name, and i still have about three years to finish my degree, yes, thats bachelors....fuck me. It was a bit scary today i must say, good news is that i enrolled in the few classes i needed, calc 3, linear math, and some comic shit strip class i needed...bad news is that i havent taken a math class in 6 years-uh oh. Good news-im surrounded by easily influnced underaged girls whom i can buy alcohol for...hmmmm. Bad news-im studying math...looks like all im buying is soju and saki...
Fuck it i say-im gong to graduate, even though ill be 30....

wod

Five rounds for time of:
100 pound Deadlift, 12 reps
100 pound Hang power clean, 9 reps
100 pound Push jerk, 6 reps

Thuis is supposed to be 155, i think ive made it to 135 perviously but am weak as a fuckin school girl right now, not one on the softball team either....
first thing to go was my grip...stick a fuckin sword through my face!

Next time.....goin skatin with the homies b-goat and chomps...

dubby out!

7/22 Bike/Abs

Woke up this morning on the foot of my bed...yeah, funny story-ha. Took a piss in the middle of the night half asleep and as i dragged ass back to my bed, in a weird distorted haze, thought i was sleeping in a hostel and someone took my bed spot, thus resulting in my dumb ass sleeping on the foot of my bed all night because a mysterious pillow stole my spot...fuck me.

Took the bike out for a ride this morning, damn that bitch hauls ass....

WOD

2 full signal hills sprints roughly 40 minutes....little more tiring than i remember

after work 10 sets of 30 reps anchored sit-ups

thats it for the day...body is so damn sore after working out again, i feel like an abba zabba...

c-dubby

7/21 Weighted-Strict-Kipping Pullups

mellow day back at the office, george handled business as usual. andrea sent me a package in the mail today full of sour candies (i have no idea why she sends me sour shit, i dont even like them-hahha, send some milk choclate bitch! fuck, for christs sake), coffee (fuck yeah-she got something right), a massage gift cert, and 10 fuckin cd's (new regina, metric, etc...)...this girl deserves a real good finger fuckin for this one....

well, heres the workout....


fuck breaking collarbones...yes, there are repurcussions and pullups is one of the many...

wod

Ten rounds for time of:

3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Broke sets 5,6,9,10 and it took 23 of the longest minutes of my life

This was a kick in the ass, something that usually isnt that rough, this was definitly the wake up call to get back into shape, and quick, never have pullups or over head squats yesterday hurst so bad...

7/21 Cockney Slang

When we were in silaou we met these cool enlgish girls who taught us these sweet ass english cockney sayings....peep em

Bruce Lee = Tea
Frog and Toad = Road
Apples and Pears = Stairs
Dog and Bone = Phone
Ruby Murray = Currey
Mutton Jeff = Deaf
Bubble Bath = Laugh
Struggle and Grunt = Cunt
Tom Tit = Shit
Lady Godiva = Fiva' (five dollar bill)
Jimmy Riddle = Piddle (taking a piss)
Cream Crackered = Knackered (tired)
Brittney Spears = Beers
Harry Monk = Spunk
Hank Marvin = Starvin'
Brown Bread = Dead

7/20 Nancy

back to work, georges water pump broke and the sparkletts jug exploded..whats new

WOD

Nancy

Five rounds:

400 meter run
95lb overhead squats

13:42

This really fuckin hurt...came home 10lbs lighter from europe and definitly felt it..i wanted to quit but brother was there..had to man up-hahaha

7/19 30 Muscleups

Got spracked out on coffee with brother and chomps in the morning at cafe y viento...a chill ass spot where you can pick up a guitar or sit down to a piano...damn i need to play mine more...
watched the tour at chomps place and bought my new bike...white and blue TCR Advanced carbon fiber giant....a fucking bute...i want to put my penis in her....and yes, she will soon have a name...

Fish fried it up in seal and went back home for:

WOD

30 muscleups (always wear gloves fuckstick)

6:42

7/18 Run/Abs

Ran bluff sprints with josh sprinting a shorter distant each time.
Up to the top of ocean and down, then up the stairs to 10 burpees...five rounds
I hate josh and his long fuckin legs-hahahhah...good times

12 minute abs later
2 rounds:
30 anchored
30 side bends (each side)
30 swiss ball sits
30 back extensions

feels like mike tyson punched me in the kidneys from the benders...i hate you mike

Chilled at the bay with frasso that afternoonand drank refreshing claras...a little thing we brought back from spain

7-17-09 Just getting back from Europe/Cindy

Fuck-thats all I have to say. From Dublin drinkin to galway alleys, I now long to travel to germany, Ireland was nuts. The britney spears concert was definitly unexpected but sweet-the homies and i were the only straight men there surrounded by little girls thern was trying to have suck his dick for a vip pass-hahaha.
Brussels was all about indulgence-not a place for a health fanatic as myself, belgium waffles, chocolate and beer just sticking there dick in me, and it hurt. Ragin on campus where stellas were a euro and finishing your cup was not allowed, dispensing it by picking out the biggest douche bag at the party and hurling it as hard as possible, over....and over....and over again.....
Amsterdam was home away from home, the people and vibe was outta control, hot girls and bicycles...stayed with silke who was the homie for having us. Her vegitarian brother taught me how to roll hash and tobacco spliffs and hooked it up with a skateboard sparking that flame under my ass to get back on the board-much appreciated brutha. The heineken factory was great-fucked thern and mike up at foosball repeatedly after stealing beers from the chinese tourists who might have had one of theres but would rather eat a cats asshole than drink good beer.
Now Spain....spain spain spain....fuck me. Landed off the coast in silaou and some plump, but nice english broads housed us and a transient circus performer whose named we fucked up the entire time we were with her "Lottsa" when it was really lotta. Walked up and down the frog and toad, took a few tom tits and numerous jimmy fiddles as i smashed britney spears all night long....oh, and met mina who is coming to visit in may.
Split and went to barcelona:) Riding bikes on the same path as the tour de france up a mountain where a light show on the fourth of july blazed on a castle wall. Skatin with the homies blaine, doug, n nick at spots i watched as a kid. Going to the prettiest beaches in the world, littered with topless sunbathers, 80 degree mediterranean water with a 100 yard rock jetty one could sunbathe on and pakis sellin "dadi dadi dadi" like it was going out of style=hahha..."smoke hash."
Thanks to the brother "Noom" met my 18yr old austrian love valerie...a sweetheart, half phillipino and austrian....yes, we played around a bit, on mikes hostel bed...shhhhh and after the club one night...i mean morning at 6am....fuckin heaven...
Liverpool was next, the nicest bunch of beatle soundin fuckers we met so far..."play octopussys garden" is the cleareset memory josh and i have as we watched a gentleman play beatles covers in the cavern pub...the bar that made the beatles famous...
Im gettin tired of writin..flew back to the drunk pink collar poppin, cider drinkin, blackout stammerin irish fuck homeland dublin and went home.....
A trip to remember...

WOD.
20 rounds of cindy and hurtin
5 pullups
10 pushups
15 squats

pushups giving me troubles since the collar bone isnt yet 100 oercent yet...god im a pussy...