Archive for March 2019

Monday 20190318


150 Wallballs for time

Robb Wolf, Nikki V. ( Back Then ) and I, when my JiuJutsu Game was strong. Close friends still.

Elements Week 3

Air Squats 
Kettlebell Swings
Box Jump Overs, 24″/20″ 
100 Meter Shuttle*

Power Snatches

shoulder press

strict pullups

Toes to Bar


Rest and Read

Part 2

Rich Froning

Many people also believe that in CrossFit, we do not do many different types of movements and that they do not vary. To illustrate my point, here are 50+ (!) movements that have shown up regularly on’s daily Workout of the Day (WOD) or in CrossFit competitions over the previous year. Most of the exercises build off of each other and challenge you in different planes of motion (“different angles”).

Examples of CrossFit exercises: Deadlift, Power Snatch, Full Snatch, Power Clean, Full Clean, Shoulder Press, Push Press, Push Jerk, Ring Dip, Strict Pull-Up, Kipping Pull-Up, Chest-to-Bar Pull-Up, Bar Muscle-Up, Ring Muscle-Up, Front Squat, Back Squat, Overhead Squat, Pistol, HSPU, Push-Up, Sled Push, Double Under, Burpee, Box Jump, Burpee Box Jump, GHD Sit-Up, Glute Ham Raise, Back Extension, Hip Extension, Rope Climb, Legless Rope Climb, Pegboard, Dumbbell Snatch, Double Dumbbell Snatch, Dumbbell Clean and Jerk, Sandbag Clean, Handstand Walk, Rowing, Cycling, Swimming, Running, Sled Pull, Yoke Carry, Sandbag Carry, Farmers Carry, Toes-to-Bar, Knees-to-Elbow, Wall Ball, Thruster, Walking Lunge, Front Rack Walking Lunge, Back Rack Walking Lunge, Overhead Walking Lunge

Now that we’ve gotten that out of the way, and you know more about what CrossFit is all about, Next week lets directly address some of the recent negative comments made about the CrossFit training style and debunk some common myths.

Tuesday 20190312

Deadlifts 275, 255, 225, 205, 185, ( 5-5-5-5-5)

Doing Reverse Burpees for over 30 years. Only 17 with CrossFit. We called them back breakfalls. I remember the day CrossFit was introduced to them. In my back yard.


Monday 20190311

2 Rounds for time of:

15/10 Calories, Assault Bike

15 Hang Power Cleans, 135/95

Elements Week 2


Front Squats

Mile run

Assault Bike

Hang Power Cleans

Wall Ball Shots


Pull Ups

Squat Clean,

Ring Dips

Saturday 20190309

5 rounds for time of:

2 legless rope climbs, 15 feet

20 dumbbell snatches, alternating arms




squat cleans

Push jerk

wall-ball shots


5,000 meters

legless rope climbs dumbbell snatches