First video up...

My 2009 CrossFit Games competitor profile is finally out!

Check it out here (and leave a comment, if you're so inclined to)!

Now, if only Rogue Fitness would get their shit together and upload those videos and photos of the Qualifiers that they've been promising us eager beavers since eons ago...

Well, in the meantime, I managed to finally obtain complete footage of WOD #1 from my friend, and uploaded it on Youtube. Here you go:


More videos coming soon!

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WOD
NavySEALs.com WOD
"CAR 15"

(1) AMRAP in 7 min
20 Wall ball Shots (14#)
10 Box Jumps (24")

Rest 2 min

(2) AMRAP in 7 min
20 Situps w/ 25# weight plate
10 KB SDLHP (32 kg)

Rest 2 min

(3) AMRAP in 7 min
20 KB Swings (32 kg)
10 DB Push Presses (2 x 40#)

WOD
Run 200 m
30 Thrusters (95#)
Run 400 m
20 Thrusters
Run 800 m
10 Thrusters

Time: 16:49

WOD
"Death by Ring Dip"
With a continuously running clock do one ring dip the first minute, two ring dips the second minute, three ring dips the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Total rounds completed per clock: 13
Worked my way all the way back down the ladder, to finish with 26 minutes and 169 total ring dips.

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My pecs feel as though they've been doused in kerosene and set alight!!! God help me.

Saturday, May 23, 2009

Made a trip down to Practice CrossFit in Troy, OH today for a workout and a cookout after. It was awesome working out with Josh and Chastity, whom I met at last week's Midwest Qualifiers -- both superb athletes -- as well as the rest of their crew. Their box was incredible, everyone was super welcoming, and I had a total blast. Great way to spend a Saturday.

WOD
AMRAP in 20 min:
5 DB Renegade Rows (2 x 40#)
5 C2B Pullups
5 DB Front Squats
5 Plyo Pushups
5 DB Push Presses
5 Ring Dips

Total no. of rounds completed: 7

WOD at Practice CrossFit
:45 on/:15 off x 4 rounds -
Box Jump (24")
DB Push Press (2 x 35#)
Burpee
Situp
Med Ball OH Carry (20#)

Total score: 362

Friday, May 22, 2009

WOD: Combat
With a partner, perform 10 rounds of:
Jump Squats
Pushups
Kicks to Groin/Hammer Fists (using pads, obviously)
Sprint to mailbox and back

Time: 20:13

WOD
3 rounds of:
10R/10L DB Hang Squat Snatch (40#)
20 Ring Pushups
30 Air Squats

Thursday, May 21, 2009

WOD
3-mile run to U-M track, followed by -
35-minute tempo run w/ fartlek intervals

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
DB Hang Squat Clean (2 x 35#)
Wall Ball (14#)
American KB Swing (24 kg)

Time: 15:31

Wednesday, May 20, 2009

WOD
Using 105#, perform 10 rounds of:
1 Power Clean
2 Hang Squat Cleans
3 Push Jerks
100 m Run

Time: 12:05

WOD: Revolution
20-minute Spin, followed by -
Using 95#, perform 15-12-9 reps of:
SDLHP
Power Clean
Overhead Press (I chose Push Press)
Run 400 m before the start of each round.

Time: 18:03

WOD: Kettlebell
800 m Run, followed by -
3 Rounds of:
21 KB SDLHP (32 kg)
15 Double KB Cleans (2 x 16 kg)
9 Double KB Push Press (2 x 16 kg)
Finish with a 800 m run.

Time: 22:55

Tuesday, May 19, 2009

WOD
30-20-10 reps of:
Ball Slams (25#)
Box Jumps (24")
Double Unders

Time: 8:23

WOD
4 rounds of:
400 m Run
50 Squats

Time: 11:02

Monday, May 18, 2009

WOD
Using the same weight for all squats (95#), perform 2 rounds for time:
10 Overhead Squats
15 Plyometric Pushups
20 Front Squats
25 Ring Pushups
30 Back Squats
35 Regular Pushups
400 m Run

Time: 21:26