18 Box jumps
15 Toes to bar
12 Pull-ups

For time:
10 Muscle-ups
100 Push press 75#
Row 1000m


for time:
Clean & Jerk
Pull Ups
Kettlebell Swing

Wed. 12/20/2011 WOD

Posted: December 20, 2011 in CrossFit
Tags: , ,

Three rounds for time of:
Row 1000 meters
Run 800 meters


and this:

and this:

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


50 Box Jumps
50 KB Swings
50 Pull ups
50 Push ups
50 Ring Dips
50 Sit ups
50 Wall Balls
50 Dbl Unders

5 rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Fri. 12/16/2011 WOD

Posted: December 16, 2011 in CrossFit

Deadlift 5-5-5-5-5 reps

A lady came into one of my affiliate’s gym in another part of the country. She wanted to learn self-defense immediately because she was divorcing her husband and was afraid of him. As my affiliate told it, you’d never know anything was wrong from the outside. He was actually acquainted with the lady for a while and had met her husband. They just seemed like a normal couple to the outside world, but apparently they harbored secrets. One night they had a fight.  The police were called and a report was taken.  She was really scared and moved out.

The husband continued controlling and stalking behavior.  He wanted everyone to believe that this was just a mis-understanding and even contacted the gym owner to “Tell his side of the story.”  This scenario and these behaviors actually play themselves out daily across the country and across the world.  Anyone going through this in the US is actually “Lucky” in that there are resources available and the police are actually helpful. This is not the case in other parts of the world, where a woman objecting to this type of behavior must either endure it, or bring shame to the family.

If you find yourself in such a situation, the only sensible option is to escape. It may seem difficult or impossible, but if you don’t leave, the abuse will continue and there is a high probability it will end with your death.

In the Portland area, women in crisis can call the Portland Women’s Crisis Line at 503-235-5333 or 888-235-5333 or the Domestic Violence Resource Center at 503-469-8620 or 866-469-8600.

3 rounds for time:
7 Muscle-ups
Dumbbell thruster, 21 reps 35#

Wed. 12/14/2011 WOD

Posted: December 14, 2011 in CrossFit
Tags: ,
30 snatches
30 box jumps

Three rounds for time of:
15 Dumbbell squat snatch right arm 35#
15 GHD sit-ups
15 Dumbbell squat snatch left arm 35#
15 Toes to bar



Mon. 12/12/2011 WOD

Posted: December 12, 2011 in CrossFit
Tags: ,

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

What goals should a nine year old have? I found a sloppily written piece of paper on the kitchen table with “goals for (My child’s name),” written on it.  Here are my child’s goals:

– Achieve a pushup (This is crossed out, since he has achieved it!)

– (Blacked out with a magic marker, so illegible and he won’t tell me what it was)

– go to middle school (He’s currently in 4th grade with excellent grades, not sure why this is a goal of his)

– learn Japanese (His mom is Japanese)

– finish the harry potter series: books and movies

– get to 5 foot

Goals for a 9-year old

Conspicuously missing from this list is “Improve my handwriting;” also  “earn my black belt in karate. ” He recently earned his blue belt, and I notice that when he earns a new belt, he quickly loses focus. It’s only when it seems that he’s been wearing a particular belt color for long time that he gets motivated to earn a new one.  Hmm, kids!

For Time
5 Rounds
10 Hang Power Clean 95#
10 Push ups
10 Pull Ups
10 Box Jumps 24″


After Krav Class the other night a male student asked if this stuff really works for small women? There was a 16 year old girl in class that probably weighs in around 100 pounds. We were doing the defense for choke from behind with a push. After she left, he asked the question, and quipped, “I could probably pick her up by her neck.” The answer is yes, this stuff does work for small women, but only when done right.

The most important factor is to not put yourself in a bad situation.  If you find yourself in a bad situation, escape if possible. Run, or drive away or hop on a bus or get into a taxi or run into an open business or jump out the window, whatever it takes to escape. If you are still in a bad situation, fight, but only until you can escape.

The mental aspect is very important,  make the decision that if a man tries to rapes me, it will be the hardest thing he ever does. Aggression is very important, it is more important to respond immediately, forcefully and aggressively, than it is to do the moves perfectly. Form often goes out the window in the heat of the moment, but fierce aggression can make up for crappy form. Fight dirty. If you are going to get raped, you have the right to defend yourself. Use your nails, scratch, bite, kick, punch, elbow, scream at the top of your lungs and gouge his eyes out. Stick you thumb into his eye socket and scoop his eyeball out like an avocado pit. Don’t use this move on your boyfriend whom you love and if he is good to you;  save it for the worst day of your life, for use on the worst person you have ever met.

Fri. 12/9/2011 WOD

Posted: December 9, 2011 in CrossFit
Tags: , ,


Run 400m
21 Deadlift 155 #


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull 95#
10 Thrusters 95#
Rest 1 minute

Wed. 12/7/2011 WOD

Posted: December 7, 2011 in CrossFit
Tags: ,

5min AMRAP of:
Squat clean
Jerk 165/110#