Friday, May 28, 2010

Time to suit up

When I saw this movie I thought this scene was so awesome. Ironman gets suited up to fight the bad guy, I guess I can relate to him a little right now. My suit is ready and so am I. We made it to the Hilton in Fort Worth and are headed up to checkin and attend the manditory athlete meeting. I feel incredibly rested and my body is ready to unleash the energy that has been stored up from this light week of training. All I can do now is wait...

Ephesians 6:10-18

The Whole Armor of God

10 Finally, be strong in the Lord and in the strength of his might. 11 Put on the whole armor of God, that you may be able to stand against the schemes of the devil. 12 For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places. 13 Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm. 14 Stand therefore, having fastened on the belt of truth, and having put on the breastplate of righteousness, 15 and, as shoes for your feet, having put on the readiness given by the gospel of peace. 16 In all circumstances take up the shield of faith, with which you can extinguish all the flaming darts of the evil one; 17 and take the helmet of salvation, and the sword of the Spirit, which is the word of God, 18 praying at all times in the Spirit, with all prayer and supplication. To that end keep alert with all perseverance, making supplication for all the saints,

Thursday, May 27, 2010

48 hours away

The time is here, the workouts have been announced and it is time to attack. When I saw the workouts yesterday I felt a combination of emotions, anxiety, nervous, excited, worried, I am giving all those feelings up to God. I am praying for the safety of all the athletes and that God be recognized this weekend for the incredible athletes He has created. I know that He will be there and He will grant blessings on those who have faith.

“God grant me strength to direct me,
Power to sustain me,
Wisdom to guide me,
Vision to light my way.”
-St. Patrick [adapted]

1 Chronicles 28:20 “Be strong and courageous, and do the work. Don’t be afraid or discouraged, for the LORD God, my God, is with you. He will not fail you or forsake you.”

Wednesday, May 26, 2010

Gotta keep getting up!

I don't think I will look like Rocky did after this weekend but I know I will feel like he probably did after he fought Apollo in Rocky 2. This video shows you that no matter how hard you are getting beat up - by life, by a CrossFit wod, or by Apollo, you have to get up and fight back!

Tuesday, May 25, 2010

Rocky IV

My whole life I have been a Stallone fan, even today I consider myself a Stallone fan. Here's a video from ROCKY IV (my favorite Rocky movie):

Matthew 17:20 “I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there’ and it will move. Nothing will be impossible for you. ”

8am - skill work/light day

warm up
-3/4 mile jog
-begener warm up

handstand push ups - 5,5,3 (head to ground)
double unders - 20,20,20,40 (unbroken)
Muscle Up skill work - 4x5
Squat Snatch - 3x3 (65,65,85#)
Power Snatch - 2x3 (85,85#)

1k row - 3:50

Monday, May 24, 2010



warm up
-1 mile jog
3 sets of:
10 x deadlift 135#
10 x db sh press 30#

wod -

3 rounds of:

10 c2b pull ups
15 push ups
20 sit ups
25 squats

*sets must be unbroken
*rest 2 min in between each round

Good workout, I enjoyed moving after a weekend off. The countdown continues, regional's workouts get posted on wednesday.

5pm - went next door to BV Gymnastics and did 4 muscle ups (1,1,2)

Friday, May 21, 2010

Modified "Nasty Girls" wod at CrossFit ATM!!!!

Round one:
7 muscle ups
10 hang cleans (135#)
50 air squats

Time: around 3:50 something

Round two:
7 muscle ups
10 hang cleans (135#)
50 air squats

Time: around 3:30 something

Round three:
7 muscle ups
10 hang cleans (135#)
50 air squats

Time: 5:30 something


Chipper- inspired by 09 games

15 Hang cleans- 115/85lb
30 Knees to elbow
15 Box jumps 24/20" box
30 Kb Swings(24/16kg)
15 PushPress /PushJerk 45/20lb DBs
30 Double Unders
15 Thrusters -115/85lb
30 Pullups- chest to bar
15 Burpees
30 OH lunges with 45/25lb plate, walking, 15 down 15 back

Time: 12:05

Thursday, May 20, 2010


Legs were really pushed today. We did an affiliate team workout at 5pm where we did a wod, rested 40 minutes, then a 3 rep max back squat.


warm up
-400m run
-pvc ohs

Squat Clean (135#)
Ring Dips

Time: 8:33

rest 40 minutes

10 minutes to come up with a 3 rep max back squat:

135 x 3, 225 x 3, 275 x 1, 315 x 3

Today was tough, I don't think I ever took it into high gear on the wod, primarily because I couldn't. I got my 315# on the back squat then didn't try anymore than that.

Wednesday, May 19, 2010

Rest Day

I took the day off today, felt really good to not feel like I had to workout. I feel like my body is really appreciating the day off, I guess you could say the tapering begins. I'll still be doing workouts but I am resting this weekend, 2 days off is rare for me....we'll see if that actually happens :-) Whatever coach D says I'll do.

Tuesday, May 18, 2010


Regionals is right around the corner, 11 days until the South Central Showdown! Today was another good day, felt good and hit it hard.


warm up
-bergener warm up
-20 ring push ups
-20 squats

Speed Skill work - Squat Snatch
65 x 5, 75 x 5, 75 x 5, 75 x 5, 75 x 5

5 rounds of:
20 double unders
5 power cleans (135#)
10 ring dips
*3 burpees every minute on the minute

Time: 6:18

25 Burpees For Time: 1:03

I should have finished just under 6 min but I could not get my last 2 ring dips in, so I had to do 3 burpees then get the 2 ring dips. Shoulders were toast, double unders went great, I used the speed rope that I used to use. The 25 burpees were more brutal than the wod.

Monday, May 17, 2010



warm up
3 rounds of:
-10 ghd sit ups
-7 ring muscle up drills
-5 squats
2 sets of 225# squats x 5

wod - darens creation

7 ghd back ext
7 back squat (135#)
6 ghd back ext
7 squat
5 ghd back ext
7 squat
4 ghd back ext
7 squat
3 ghd back ext
7 squat
2 back ext
7 squat
1 back ext
7 squat
8 back ext
7 squat

Time: 6:16

6pm CSCF Class

warm up
-400m run
-20 sec handstand
-5 hspu head to ground
-10 kb swings

Strength - deadlift

135 x 5, 225 x 3, 295 x 5, 315 x 5, 345 x 5, 345 x 5, 345 x 5

WOD - Dumbell "narF"

21 Pull-Ups (chest t bar)
21 Thrusters Right Arm (45#)
21 Thrusters Left Arm
15 Pull-Ups
15 Thrusters Right Arm
15 Thrusters Left Arm
9 Pull-Ups
9 Thrusters Right Arm
9 Thrusters Left Arm

Time: 6:44

I owe Daren 104 burpees, one for every second I went over 5 minutes....ugh!

weekend recap

Saturday - Affiliate Team Workout


warm up
-500m row
3 rounds of:
-5 chest 2 bar pull ups
-20 sec handstand
-10 kb swings

Strength/Skill Work - Squat Snatch
65 x 5, 95 x 4, 135 x 3, 155 x 2, 165 x 1, 170 x 1 (PR!!), 175 x 1 (failed attempt)


5 rounds of:
6 squat snatch (95#)
8 toes to bar
100m shuttle run

Time: 9:03

Great team workout today, I felt like everyone did great on the snatch. I feel like I could have pushed harder on the wod but I still felt good. Great way to close out the week at the box!

Sunday - run


warm up
-3-5 min jog

WOD - 3 miles for time

Time: 21:01
Pace: 7:01 min/mile
Calories: 480

I felt great this morning, it got a bit warm but luckily it wasn't scorching hot like it has been all week. I started around a 6:50 min/mile pace but was not able to maintain it. I wanted to finish at 21 minutes or just under and missed it by 1 second!

Friday, May 14, 2010

Rest Day

I feel for the first time ever really good about taking today off from working out. I actually feel like it is a good thing for my body and my mind; AND I am not feeling guilty about it. I usually feel guilty if I take a day off, like I am regressing because of it. I hit the gym hard four days in a row this week and I am excited to hit the 11am affiliate team workout tomorrow rested up.

So, since I am not working out today I thought I would post about something that is on my mind. I feel incredibly blessed to be able to compete at regionals in two weeks. If you know me personally then you know my story, I used to be overweight, slow and very unhealthy. I feel God has used exercise to bring me closer to Him. With that being said, I have felt very convicted lately with the sin of pride. If you would have looked in my heart after sectionals I would have proudly told you it was me who worked so hard to get ready for sectionals and me who is a great crossfit athlete and me who deserves all of the credit. Even though I actually barely made it by placing 27th out of the 30 who qualified. AND, I actually had the same exact score as 28th, 29th and 30th humbling is that!

I feel like God has blessed me with so many gifts and so much through out my life and I have not always given Him the credit for it that He deserves. I feel like I have always wanted to give myself the credit. I have always wanted to think it was me doing these things and accomplishing these goals, when in fact, it was Him. This has always caused me to depend on myself and not 100% on the Holy Spirit which is within me. I know I am not ready at this time in my life to compete in the CrossFit Games. When I say I am not ready, I mean mentally, if I qualified for the Games right now it would go straight to my head. That ego that likes to come out would inflate my head. I feel like God knows that and wants to make sure I am ready to 100% represent Him when that day comes. Because right now I would only be representing me.

This doesn't mean I am not going to work hard at regionals and give it my all, I am definitely going to do my very best. The only reason I write this is so everyone reading it knows that the Holy Spirit resides in every single Christian on earth. The same power that resurrected our savior, Jesus Christ, is inside of us. I don't know about you but this excites me like crazy! Could you imagine doing a CrossFit WOD with that power, wow! But remember one thing, it is not you, or me, it is Him who is inside of us. And right now that is my challenge, taking me off of the pedestal I have put myself on and putting God on that pedestal. When I do that, God will do amazing things, He will work in me and do things that I could never do on my own. I can say it as much as I want and write it and even think it, but until I truely feel it in my heart 100%, when that day comes....I feel I will be competing in the Games. As for now, I am just praying and asking God to work on my heart. I am seeking humility.

A life given to God is a life well spent; a life not given to God is a life wasted.

John 6:63 (NLT) “It is the Spirit who gives eternal life. Human effort accomplishes nothing. And the very words I have spoken to you are spirit and life.”

Thursday, May 13, 2010

On fire


warm up
3 rounds of:
10 pull ups
10 ring dips
10 kb swings


4 rounds of:

500m row
15 box jumps (24")
400m run

Time: 19:40

This wod was fun, I never pushed it into high gear, just kind of maintained the same pace the whole time.

Going to 4pm CSCF class!


warm up
-10 medball cleans (14#)
-20 second handstand
-10 medball cleans (20#)

Strength - Squat Clean
85 x 2, 135 x 2, 155 x 2, 185 x 2, 205 x 2, 225 x 2

WOD - 2009 South Central Regionals Qualifier WOD

For Time:
50 Pull ups
50 Burpees

Time: 5:33

I felt really good about this afternoon, all day I was excited to attack this workout. I actually was really happy with my squat cleans too. I have a ways to go on my technique but I was happy with getting 225# for 2 reps. I feel like I also could have gone a little heavier but it was better to stop on the squat cleans and move onto the wod. I worked out with Amanda Vaughan, Daniel Valdez, Josh Smith and Will Lewis. I was sooo impressed with Will, he has come such a long way. He knocked out 25 pull ups in a row! Great job today Will and way to push it at the end. Also, I want to give Amanda a huge shout out because she has been doing crossfit for a year now! You look great and I am so happy to see you excited to workout, that is a true blessing, not everyone looks forward to exercise.

Wednesday, May 12, 2010



warm up
-800m run
-some squats

Strength - Back Squat
135 x 10, 225 x 10, 245 x 8, 265 x 6, 285 x 4, 345 x 2 - Thanks to Will for pushing me!

10 Min AMRAP of:
8 Split Cleans (45#)
8 GHD Back Ext
8 Box Jumps (24")

I got 7 rounds, the last round was in the last minute. It was definitely tough on the legs. I felt great this morning, great programming Daren.

I'll be at BV Gymnastics this evening for some muscle up training with Coach Jim.

I GOT 5 MUSCLE UPS TONIGHT!!! That's the most I have ever done before!

Tuesday, May 11, 2010

Netum Steed

We went to Netum Steed this morning, which is where the Texas A&M athletes workout. It was pretty cool working out in there, thanks Kirk for setting that up!


warm up

Squat Clean - for speed not strength
65 x 3, 95 x 3, 95 x 3, 125 x 3, 135 x 3, 135 x 3

Squat Snatch - 50 - 60% of max
95 x 2, 95 x 2, 115 x 2, 115 x 2, 125 x 2


5 rounds of:
Power Snatch x 5 (95#)
Burpees x 10

Time: 5:02

Monday, May 10, 2010

Good day

I don't know why but for the last two weeks I have felt like my workouts were not good. Let me rephrase that, I just have not felt like I have been getting any of those "really good" wods in, you know that feeling when you finish a wod and you are like "man, that was awesome" and you feel like you gave it your all. I am not sure why, Daren says it's all in my head. Well, today I finally felt like I hit it hard and got two good workouts in.


warm up
-some pull ups, kb swings, push ups and HSPU

WOD - "Bear Complex"

Complete the following sequence for 1 rep:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

95, 115, 135, 145, 145*

I did my first 4 sets without lettting go of the bar, I had no idea that was how you are supposed to do the bear until Zach (who no longer posts on his blog) told me a couple months ago. The 4th set was really tough and I knew if I tried 155# on my last set I would have to let go of the bar. Turns out, I did anyway with 145# on the last set on the 5th rep.


warm up
-some pull ups and ring dips

500m Row
20 ring dips
500m Row
15 pull ups
500m Row
10 burpees
500m Row
15 pull ups
500m Row
20 ring dips
500m Row

Time: 17:18

I felt really good after this workout, I was proud of myself for getting both sets of pull ups unbroken. I really think this type of workout is my favorite, that 15-20min wod.

I'm really looking forward to tomorrow morning, the electrician - Kirk, set it up so we can workout at Netum Steed! I'll post all about it!

weekend recap

Saturday -

Affiliate Team Workout

Warm up
-400m run
-5 rounds of cindy

Front Squat - Form
135 x 5, 185 x 5 (4 sets)

Snatch Balance - Speed
65 x 3, 95 x 3, 115 x 3

Strength - Squat Snatch
95 x 1, 115 x 1, 135 x 1, 155 x 1 (failed about 3 times), 155 x 1 (finally got it)

Sunday -


Friday, May 7, 2010

2k row

12 min AMRAP

2k row then:
10 double unders
5 chest 2 bar pull ups

Row Time: 7:13
Rounds: 5

Thursday, May 6, 2010

Mucho Pain

Daren had me doing a wod this morning that tested me mentally, he wanted unbroken sets (oh, and if you want to checkout Daren's blog he is finally posting again :-)

9am WOD -

warm up
-ghd sit ups
-some cleans

10 Ring Dips/ 1 Power Clean 165#
9 Ring Dips/ 2 Power Cleans 165#
8 Ring Dips/ 3 Power Cleans 165#
you know how this goes....
1 Ring Dip/ 10 Power Cleans 165#

Time: 14:40

I managed to get these all unbroken but it was really tough on sets 9 and 10 or cleans...ouch! My arms could not straighten out for an hour, seriously.

I'm hitting up the 4pm CSCF class, looking forward to it!

Wednesday, May 5, 2010

Another Doozy


warm up
-GHD sit ups
-push ups

Strength - Bench Press
205 x 5, 235 x 5, 255 x 5, 255 x 5, 265 x 5


20 min AMRAP of:
10 KB Snatches (each arm) 53#
5 GHD hip ext.
10 Box Jumps (24")

Rounds: 7 + 10 kb snatches each arm + 5 hip ext + 2 box jumps

Tuesday, May 4, 2010

Oh yea


warm up
-400m run
3x10 ring dips

Overhead Squats
(5 X 10)
155 x 10, 155 x 10, 155 x 10, 155 x 10, 155 x 10
(5 x 5)
185 x 5, 185 x 5, 185 x 3(failed 4th), 185 x 4(failed 5th), 185 x 5, 190 x 5, 195 x 3(failed 4th)

Snatch Squat 95#
Pull ups (Chest to Bar - 10 burpee penalty if I came down before the end of a set)

Time: 11:20

I didn't do my burpee penalties during the wod, I saved them for after. I did 60 burpees an hour after the wod in 4:04.

Man, we did a ton of overhead squats today. I definitely would not have worked as hard without Will and "the Electrician", great push guys. I think we each yelled at eachother in the down position of the squat to "get up!".

That met con was tough, it's just hard for me to do those pull ups, and my legs were toast from all those overhead squats so the snatch squats were brutal. I was happy that I got my last set of snatch squat unbroken.


Here are my times for the BCS Games wods:

1st wod(10:30am) - well, when we did the workouts last monday we only did 400m run and I finished in 10:20. Saturday I did the rx'd wod in 15:20...oh, and I did 5 burpee penalties for accidentally dropping the bar before the last 600m run.

2nd wod(11:15am) - 1st attempt - 365# (got it) then I rested exactly one minute like we originally planned and - 2nd attempt - 385# (got it) then rested exactly 1 min and failed 405#.

3rd wod(11:45am) - thruster/burpee - 6:31. I was amazed at the times I saw out there on saturday. A guy named Matt Brisboise from Denton County finished in 4:08....WOW! He is an amazing athlete and finished the BCS Games in 2nd place.

Monday, May 3, 2010

Follow D

Today I start my training program created by Daren. I am putting my confidence into his programming to make me the most prepared I can be for regionals in 4 weeks. I am excited and a little nervous about this, I am excited because I know Daren is very knowledgable and will program me better than I would program myself. However I am nervous because I love to CrossFit and I love to overtrain, so me not being able to do what I want to do will be a challenge. BUT, I know I don't approach my programming the right way, so this will make me better AND I will follow exactly what Daren says.

11am - CrossFit Total

warm up

Squat - 135 x 3, 225 x 3, 275 x 1, 335 x 1, 350 x 1, 360 - failed attempt
Press - 95 x 3, 135 x 1, 185 x 1, 165 x 1, 180 x 1, 190 - failed attempt
Deadlift - 135 x 3, 225 x 2, 295 x 1, 365 x 1, 385 x 1, 405 - failed

Total: 915#

4:30pm - 3 mile run

Time: 24:17
8:06 min/mile
485 calories

Sunday, May 2, 2010

Post 1/2 Murph Challenge

We decided to get in our 1/2 Murph today since no one did it on Thursday/Friday due to the BCS Games.

warm up

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Time: 20:03

8 min Rest

1000m row for time
Time: 3:29 (Thanks to Zach in my ear)

One second slower than at the first of the month. Did squats in sets of 50 and felt better on those. I know I could have pushed harder than I did, but still got in a good workout.

Saturday, May 1, 2010


Check this out....


warm up
-GHD sit ups
-GHD back ext

Strength - Deadlift
225 x 3, 315 x 3, 365 x 3, 365 x 3

5 x Power Snatch (135#)
30 x Wall Ball (20#)
10 x Power Snatch
20 x Wall Ball
15 x Power Snatch
10 x Wall Ball

Not for time today, still moved through it pretty hard but not "for time".