Wednesday, April 30, 2008 by Daniel

The Kettlebear

5 Rounds For Time:

Run 200 Meters
10 "KettleBear" 55#/35#

The "KettleBear": without putting down the Kettlebell, perform:

Deadlift left
Clean left
Front Squat left
Push-Jerk left
Overhead Squat left
Deadlift right
Clean right
Front Squat right
Push Jerk right
Overhead squat right

34:17 with a 16kg (35#) kettlebell. My OHS form was HORRIBLE and really slowed me down. Everything else was OK, though I was feeling some worrisome twinges in my right shoulder on the PJ. Going to take a rest day tomorrow.

Kettlebear -

WOD 4-30-08

5 Rounds For Time:Run 200 Meters
10 "KettleBear" 55#/35#

The "KettleBear": without putting down the Kettlebell, perform:

Deadlift left
Clean left
Front Squat left
Push-Jerk left
Overhead Squat left
Deadlift right
Clean right
Front Squat right
Push Jerk right
Overhead squat right

That is ONE rep. A momentary touch on the second DL is acceptable. Resting the KB on the floor is a miss, and the rep must be repeated.

Pretty sure I used the yellow kettle bell for this ... pretty much all i can remember about it though (since I'm writing this in June) is how much I suck at KB OHS. Pretty much couldn't do them at all.

Tuesday, April 29, 2008 by Daniel

Insanity on two wheels

Tonight, Shawn brought me to the East Bay training ride, a weekly event down at the Port of Oakland where racers ride together for about an hour.

It was pretty insane. 100+ riders running a pace set by cat 2 and 3 riders - usually around 25MPH. The headwind coming off the bay was VERY strong, making half the loop extremely difficult. I was never able to keep up with the group, except for about half a lap during what was probably their cooldown lap. It got easier once I took my jacket off - it was like riding with a parachute on!

Anyway, I have no basis for comparison so don't know if these are any good, but here are the numbers from the Garmin:
Total time: 55:07
Distance: 14.17miles
Avg pace: 3:53
Avg speed: 15.4mph
Max speed: 27.6mph
Avg cadence: 72rpm
Calories: 906 (I didn't have the HRM on, so don't know where it's pulling this from)

I worked VERY hard, but still clearly have a lot of work to do before I'm able to keep up with the pack for even a single lap. That'll be a victory when that happens (I do plan on going back).

Monday, April 28, 2008 by Daniel

Climbing: 10a, 10b, 10b, 10c -> all onsight!

Great climbing day.

Thrusters: 65-75-85-95-95-100-100-105 PR! (I think)

My thruster form sucks. My weight is going forward onto the balls of my feet as I go down, and under heavy weight my heels are even coming off. I just can't figure out how to do a front-squat and keep the weight on my heels.

Sunday, April 27, 2008 by Daniel

Nice recovery ride with Rebecca

Three Bears

Today Daniel went on a very nice bike ride. I feel like I am finally starting to make friends with my road bike. The first hill was hell.

I don't sit right or work right going uphill somehow - and the first hill is a long long long hill. By the time i was half way up, my lower back was killing me. It felt like a really severe case of menstrual cramps.

I noticed that i felt much better on the downhills, and realized that i was sitting with my tail bone tucked down and that really relieved the pressure on my lower back. As long as i was able to remember to keep my tail tucked I had a very pleasant ride. The stretch along Alhambra Valley Road was by far my favorite.

Saturday, April 26, 2008 by Daniel

Climbing at Mission Cliffs this morning: 10a, 10b(f), 10c (DNC), 10c (f), 10c (DNC), 10a

Those failed c's were HARD. Hopefully they'll still be there next time I make it out to the city.

Friday, April 25, 2008 by Daniel

Climbing: 10a, 10b, 10c(NOT legit) I think this MAY be my first completely legit b (ie, I didn't weight the rope at all). Not sure though.

Deadlifts 3-3-3-3-3: 165-185-195-195-205

Practiced HSPU's w/feet up in cage.

Evening: Ashtanga Yoga, 1.5 hours

Thursday, April 24, 2008 by Daniel


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


My pullups suck. 15 dead hangs, then moved to Gravitron where I gradually went from -50 to -80#. Pullups took about 15 minutes, Pushups 10, Situps maybe 7, and Squats less than 5.

Wednesday, April 23, 2008 by Daniel

Linda (Kettlebellinda)

Rounds of: 10-8-6-4-2-1 reps:

1 Leg Kettlebell Deadlift Left 71#/55#
Kettlebell Clean & Jerk/Press Left 55#/35#
Kettlebell Front Squat Left 55#/35#
1 Leg Kettlebell Deadlift Right 71#/55#
Kettlebell Clean & Jerk/Press Right55#/35#
Kettlebell Front Squat Right 55#/35#


There was a shortage of kettlebells so I was using the 55#/35#. This felt too easy. Took a while to get used to the form, but once I figured out a couple tricks with the cleans (lift explosively with the hips, get under the kettlebell like putting on a heavy backpack, do the DL same-side), it went pretty smoothly.

Running 400m in the warmup killed my ankle again.

Monday, April 21, 2008 by Daniel


Climbing: 10a, 10a, 10c, 10b, stalled out on a 10b

Three rounds of:
Run 800m (subbed row 1000m)
50 situps
50 back entensions


Sunday, April 20, 2008 by Daniel

45 minutes Robert's spin class

Push press 3x5:


Saturday, April 19, 2008 by Rebecca

(Half) Murph

My second cross-fit class :)


Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

I don't remember my time - it was probably close to Daniel's time for the full workout. I pleasantly surprised myself with this one. The buttercup modification for Murph is 25%. That was my plan.

I did 50%!

I don't remember my run modifications - i think it might have been half a mile or maybe even 3/4 mile to begin, and then the full mile @ the end. I did ring rows instead of pull ups (and didn't properly understand how to modify them had vs. easy, so I did several rounds at a very easy modification).

But I still did 100% more than I thought I could!


Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile


My ankle still hurts, so I subbed rowing 2000m for the running. I also had to move to weight-assisted or jumping pullups after the first two rounds (I did 10 rounds of 10/20/30), but otherwise it was as Rx'd. Was gratified to see that 1:10 was just about normal for the class...maybe next time I can try it with a weighted pack.

Friday, April 18, 2008 by Daniel

Climbing - 5.8, 10b, 10c and 2 x 10a

Was pretty wiped afterward, so didn't do a formal CF workout. Just practiced my form for Squat Cleans, Ring Dips and HSPU's (with feet up on Smith machine) for half an hour.

Evening: Ashtanga Yoga, 1.5 hours

Wednesday, April 16, 2008 by Daniel


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


Ouch. That hurt. Switched to a 15# ball on the third round, and did 25 box-jumps throughout instead of 30 (first time jumping to 24" and I was a little scared - only tripped once!).

Tuesday, April 15, 2008 by Daniel

Quarter Gone Bad (lite)

Five rounds for total reps of:
75 pound Thruster, 15 seconds
Rest 45 Seconds
Pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

1: 6/5/4
2: 5/6/5
3: 5/6/3
4: 5/5/3
5: 4/5/3

Total: 70

I tried a 95# thruster, but it was just too much, especially with this bruised knee. In general I still suck at anything involving a squat, it's definitely a form I need to work on.

Did the first set of pull-ups weighted (20#), but the gym was so busy I had to keep running around to try and find a pull-up bar, and couldn't keep dragging the dumbell with me. Also I think I would've zeroed out pretty quickly.

Followed with Elizabeth's spin class, focusing on intervals.

Monday, April 14, 2008 by Daniel

Climbing: 10a, 3 x 10b

Sunday, April 13, 2008 by Daniel

Climbing: 9, 10a, 10b, 10c, 10c

Saturday, April 12, 2008 by Daniel

4 rounds for time of:
run 800m
40 KB swings @ 45#


Friday, April 11, 2008 by Daniel

Met Tor at Ironworks and did some climbing this morning, despite shoulders feeling totally shredded from yesterday. 8, 10a, 10b and failed my way up a 10d.

Then did the 7x1 deadlift CF:

185, 195, 205, 205, 215, 215, 225

Still honing the form, think I may be hunching my back on the let-down.

Evening: Ashtanga yoga, 1.5 hours

Thursday, April 10, 2008 by Daniel

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Well, I misremembered and did 7 sets instead of 5. Oops.

SP: 60-65-70-75-80-85-90
PP: 70-75-80-85-90-95-90 (last 2 broken)
PJ: 70-75-80-80-80-80-90

Hurt like a SOB. Feeling a little more comfortable with the jerk. Also pretty bruised up from last night - feels like a sunburn, and is starting to discolor...could be pretty.

Wednesday, April 9, 2008 by Daniel

The 4,000

Put 4,000 lbs above your head, any way you can, for time.

Kettlebell Clean/Press and Snatch, 24kg * 115 reps, 12:30

The snatches were surprisingly a lot easier than the cleans and presses, so my mileage really improved when I figured that out. My forearms and, to a lesser extent my shoulders, feel bruised from flipping the kettlebells around.

The 3000

My First Cross fit Class!

I am writing this long after the fact.

I have no idea how many reps I did; I lost count almost immediately - pretty sure I used 10# barbells - and I just kept going till class was over. The weight was low enough that no matter how many reps I did, I am pretty sure I didn't get the whole 3000 pounds.

After class it wasn't my arms that were sore - it was my legs - LOL. They were so tired they were shaking.

Kat did this class with us.

Monday, April 7, 2008 by Daniel

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.

Did 8 minutes + 4, last 2 minutes on gravitron -30#. Tweaked something in my shoulder that hurts tonight, I'll have to keep an eye on that tomorrow.

Did the workout after Elizabeth's spin class (focused on intervals).

CF Total

Squat: 135#
Shoulder press: 85#
Deadlift: 200#

Total: 420

Still familiarizing myself with the form on these. The squat in particular felt shaky and I was nervous about overstressing my back, so I would expect these numbers to go up as my confidence in technique improves. Still really disappointing in comparison, however. Lot of work to do...

Went bouldering at Ironworks for the first time yesterday afternoon, since all my belay partners are injured. Did all the V0's and the starts for several V1's. Nervous about climbing too high and falling on the knee, so did a fair amount of downclimbing. Really felt it in the front deltoids, and need to get my callouses back.

Friday, April 4, 2008 by Daniel


Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

I mis-remembered the instructions and did 21-15-9, at 60#, 60# and 70# respectively. Still trying to get used to the movement, but I think I'm getting the hang of it. The cleans felt fine (easy, in fact). The hard part was the push-press/jerk movement - definitely the weak link in the chain. I was getting better about exploding the weight up in the last set, so think I could try more weight next time.

Thursday, April 3, 2008 by Daniel

800 x 4

Four rounds, each for time of:
800 meter run

I was on treadmill, speed between 9-9.5MPH, so each round was consistently about 3:16. The running hurt my shins, which continued to bother me a little this morning. Perhaps these are the fabled shin splints I keep hearing about. I need to try and improve my running technique.

Wednesday, April 2, 2008 by Daniel

Four rounds for time of:
20 Glute-ham sit-ups
15 Back extensions


Couldn't do the GHSU's, so did incline situps. Had to rest after every 5 for the last set. Did the workout after a few hours of climbing, but don't think it affected it much.

Climbing: an 8, four 10a's, two 10b's.