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20 ring dips
30 deadlifts 185/135
40 double unders
50 KBS 1.5/1 pood
40 double unders
30 deadlifts 185/135
20 ring dips

Score: 12:40




4 rounds

  • 8 power cleans 135/95
  • 400m run
  • 16 sit-ups

Scaling: 75# power cleans

Score: 18:28

My CrossFit workouts have been sporadic lately, mostly because I’ve been dealing with car issues, so I was really happy to have gotten to work out yesterday. The runs sucked. I should have worn my innov-8s instead of my Nanos. My left knee (the one I’m always having trouble with) got angry in the third round and today the arch in that foot is hurting.

Hopefully I’ll be good to go tomorrow for 13.3 – yikes! Wall balls, double unders & muscle ups. No need to worry about the muscle ups since there’s no way I’ll make it there – I’ll be lucky to get in a couple of double unders after all those wall balls!



Strength: 5×3 back squat

WOD: 5 rounds of

  • 10 deadlifts 165/115
  • 10 knees to elbow
  • 2 clean and jerks 165/115

* Note* each athlete will use the same barbell and same weight for DL and C&J

Scaling: 75#, leg raises

Score: 8:58

I didn’t love this WOD because the deadlift weight was so darn light. I could have probably gone a little heavier on my bar because the C&Js weren’t terribly difficult. The knees to elbows really slowed me down because I couldn’t hang onto the bar. I need to get that kp down for sure.



1/22/13 WOD:

In 18 minute complete as many rounds as possible of:

  • pull-ups
  • push press 115/75
  • double unders
  • First round 3 reps, second round 6 reps, third round 9 reps and so on… adding 3 reps to every round.

Scaling: 65# push press; DU attempts

Score: 204




Strength: Front Squat 5×5 at 80% of 1 rep max.

Score: 125# felt good. 130# would have been closer to 80% of my 1Rm of 165# but I didn’t want to aggravate my knee too much. This was challenging but felt ok for the knee.

For Total Reps:
-4 minute AMRAP of
5 Box jumps 24/20
7 Hang Snatches 95/65
*Rest 1 minute*
-4 minute AMRAP of
5 Toes to bar
7 KB Swings 1.5/1 pood
*Rest 1 minute*
2 minute AMRAP of

Scaling: 55# snatches

Score: 97



Skill: Turkish Get up. 10 TGU each side 1.5/1 pood

Scaling: Uh…started with a 10kg kettlebell & then switched to a 15 lb dumbell. My left arm is way weaker than my right. 

WOD: 10…1 reps of ground to overhead 135/95 and bar facing burpees

Scaling: 55lbs

Score: 17:48

Snatched all the reps. I got so messed up on counting in several rounds so I ended up doing more reps than necessary but oh well, I got a good workout.