Category Archives: Exercises

CrossFit Central WoD: Kill Those Legs

Posted on March 10, 2010 by

One of the more brutal WoDs on the legs that I can remember in quite some time — the combination of walking lunges straight into heavy dead lifts was hella-masochistic. I’m still feeling it in my thighs the next Continue reading →

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CrossFit Benchmark WoD: CFT

Posted on March 2, 2010 by

Going into CrossFit Total (CFT), my primary goal is to break 1000 lbs for my total. Which means that I go into the WoD with a goal for each lift that will enable me to get there. Continue reading →

Posted in Back Squats, Crossfit Central, Dead lifts, Shoulder Press | Tagged | Leave a comment

Row and Squat Clean-to-Overhead: Two Great Exercises that Go Great Together

Posted on February 25, 2010 by

The brutal part of this WoD is that the motion and muscles required to do a good squat clean (drive with the legs, then pull with the arms) is replicated in the rowing part of the WoD. So after you finish hammering out ~2:00 minutes on the erg, you go straight to heavy squat cleans. Continue reading →

Posted in Cleans, Rowing | Leave a comment

CrossFit Central WoD: Jen C

Posted on February 4, 2010 by

The dead lifts were no problem at all at the weight we were lifting, nor would the overhead presses have been much problem. But those damned cleans got me. Continue reading →

Posted in Cleans, Crossfit Central, Dead lifts, push press | Tagged | Leave a comment

Pull, Push, Burp at CrossFit Central

Posted on December 10, 2009 by

Still rocking a green band on pull-ups, but making great progress with it…doing up to 20 kipping pull ups at a time on the green band now — despite still weighing in at 250 lbs. I don’t think I’ll be doing RXd pull ups during WoDs until I’m under 220 lbs, though. Continue reading →

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CrossFit Garage Gym WoD: St. Paddy (Again)

Posted on August 23, 2009 by

I wanted to see if I’ve made any progress on this WoD, so 5 months later, I gave it another shot. My time today was a bit more than a minute faster, finishing in 17:50. Also, I did the more difficult resistance band pull-ups instead of jumping pull-ups…so all the better. Continue reading →

Posted in Crossfit, Pull ups, Rowing | Leave a comment

CrossFit Central: Birthday WoD

Posted on August 20, 2009 by

Today is my 41st birthday, which means “Birthday Burpees” at CrossFit Central. Instead of our normal warmup, we all (much to the consternation of my fellow athletes) got to do 41 burpees instead. Continue reading →

Posted in Burpee, Crossfit Central, jumping, Rowing, Running | Leave a comment

CrossFit Central WoD: Clean and Jerk

Posted on August 18, 2009 by

My max shoulder press is #205, and I’ve pushed a #265 split jerk (from a behind the neck position, after taking it off the squat rack) overhead before. Continue reading →

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CrossFit Central WoD: Dead, Row, Muscle Up..Dead

Posted on August 13, 2009 by

Onto the last set of dead lifts, and I could see Daniel struggling, doing 3-4 reps at a time. I knocked out sets of 10-10-5, with just a 4-5 second rest between each mini-set. Continue reading →

Posted in Crossfit Central, Dead lifts, dips, Pull ups, Rowing | Leave a comment

CrossFit Central WoD: Pull ups and Med Ball Cleans

Posted on August 11, 2009 by

I mention the heat and the humidity because I was sweating like a whore in church during this WoD, which made the med ball cleans tough, as I was having a hard time holding onto the med ball after just a few reps. Continue reading →

Posted in Cleans, Crossfit Central, jumping, Medicine Ball, Pull ups | Leave a comment