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Magic 50 on 1/15/08 [Jan. 16th, 2009|10:17 am]
On Your Left Athletic Club

Did Ross's Magic 50 with 60# DB's

5 single arm swings each side
5 single arm snatches each side
10 true (i.e plio) burpees

60 seconds rest

five rounds

Burpees turned to shit fast. After the workout I cried a little. I have no idea how long it took, maybe half an hour - forty minutes? Hellish.

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Over Head [Jan. 14th, 2009|10:59 am]
On Your Left Athletic Club

Overhead squat 3-3-3-3-3 reps

95, 105, 115, 120, 120 - PR

Hand Stand Practice
Starting to feel the sweet spot. It is amazing how much a rigid core is key on this.



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Fuck Dips [Jan. 13th, 2009|04:45 pm]
On Your Left Athletic Club

Today's WOD

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

I dropped the power cleans to 95 lb the first round and 105 lb the other rounds. I am erring on the side of lighter and focus on form. Benefits are I don't get hurt, negatives are it is less of a stress on my body reducing strength adaptation.

My time: 
Thats right folks almost as long as it took me to do murph. You want to know why. My shoulder sstopped working in third round of dips. Just stopped. No juice, nothing. Half way through the fourth round Peter gave me a spoonful of maple syrup. Guess what. It pushed me through and my last round went quick. But that second to last round of dips alone must have taken 7 - 10 minutes.

I am wondering about the syrup. I am trying to go for a primal/paleo diet right now. Before i went and worked out i had a few handfuls of dried fruit, which i though would give me theh sugar kick i needed. Now i am wodering as i adjust to this diet if I should keep some maple syrup or sugar near bye for the wuick kicks i might need, espeically with high rep anaerobic shit.
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monday [Jan. 12th, 2009|11:50 am]
On Your Left Athletic Club

Today was:

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]

I did it with a 25 pound plate. 21:49.


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5k [Jan. 10th, 2009|03:22 pm]
On Your Left Athletic Club


This is a PR from my last timed PR  at 22:25 I haven't been doing any specific 5 k training in about 3 or four months. CrossFit is working. I guess if I really want to get way faster i would need to do specific speed training. I was out late and drunk last night, so still doing good.
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Squat and milk [Jan. 9th, 2009|03:25 pm]
On Your Left Athletic Club

Front Squat 5-5-5-5-5 reps

155, 155, 155, 165, 160

"Elbows up" ended up being a really good cue. There is something about front squatting that is just...brutal. I look at this workout, now, the same as i look at Murph, I know i can do it, but it is going to hurt.
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PR [Jan. 5th, 2009|10:46 am]
On Your Left Athletic Club

Yesterday i decided to break my PR on th emile and go sub 6 minutes and I did.
Felt good for most of it. The last 1/8 hit me hard, but i pushed through ok. Next goal is sub 5:45.

Then i did the WOD
Deadlift 3-3-3-3-3 reps

275, 265, 265, 225, 225

I dropped lower on my last reps to focus on form. It felt way different being able to make those small but important adjustments under less weight.
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Muroh [Jan. 2nd, 2009|07:29 pm]
On Your Left Athletic Club

I did this today even though I was supposed to do it yesterday.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.


PR. Did the first mile in 6:20. Did 20 rounds of 5 pull ups, 10 push ups. 15 squats. Stuck to a 1:15/round pace. rested 1 min at the 10th round. That means my last mile was about 8:30. Next time i see murph my goal is sub 40.

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new year's eve WOD [Jan. 1st, 2009|01:28 am]
On Your Left Athletic Club

I got 8 rounds of the 400 m run, and should have gotten the 8th round of OHS but only got 2 reps of it...

Lithium from Rayne Gray on Vimeo.

Ending the year on a curious note; a twenty minute metcon of AMRAP 400 meters and OHS. The back end of Kirez's shorts ripped wide open on the first rep of the 5th round. What to do? He considered quitting, looked behind him; solution: took his shirt off at the end of the next run, wrapped his long sleeve undershirt around his waist. Kudos for finishing, but it probably cost him the last round of OHS.
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resolution [Dec. 30th, 2008|11:44 am]
On Your Left Athletic Club

what are your fitness goals for 2009? 
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