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Starting Strength

Posted by Crossfit for Life Sep 29, 2008



Squat - 3 sets of 5 @ 250lbs


Press - 3 sets of 5 @ 115 - no improvement yet


Power Clean - 3 sets of 3 at 195lbs - did 3 the first set - 2 the 2nd set and 1 the last set - took 10lbs off and finished the last set


9.26.08 -


Squat - 3 sets of 5 @ 245lbs


Press - 3 sets of 5 at 115 lbs - no progress


Power Clean - 3 sets of 3 @ 190lbs - just another 5lbs - that's all

Can improve on getting under the bar


9.25.08 - Filthy 50 - why not...

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders


Time - 25:56

Another OUCH




Squat - 3 sets of 5 @ 240lbs


Bench Press - 3 sets of 5 at 175 lbs


Deadlift - 1 set of 5 at 310




Squats - 3 sets of 5 - 225, 235, 235 lbs


Press - 3 sets of 5 - 105, 115, 120 (could only do 4 on the last set)


Power Clean - 3 sets of 3 - 185 lbs




Was in Palm Springs for the weekend - decided to visit Dessert CrossFit


Had a great workout -


21-18-15-12-9 of...





Hang Power Clean

Front Squat

Back Squat


Can you say OUCH - that one hurt - i think my time was about 21:26

Michael H. did it too and his time was about 39 minutes




Squat - sets of 5 - 225, 235, 245


Bench Press - 3 sets of  5 @ 170lbs


Deadlift - 1 set of 5 @ 302 lbs




Squat - 3 sets of 5 @ 225 lbs


Press - sets of 5 - 95, 105, 115


Power Clean - 3 sets of 3 - 135, 155, 185

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Friday 9.12.08

Posted by Crossfit for Life Sep 12, 2008

Squat 5-5-5


Bench Press 5-5-5


Deadlift 5

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Thursday 9.11.08

Posted by Crossfit for Life Sep 12, 2008

Snatch - Form & Technique

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Wednesday 9.10.08

Posted by Crossfit for Life Sep 12, 2008

Starting Strength - Day 2


Squat 5-5-5



Press 5-5-5

95 lbs



Power Clean 3-3-3

135  x 3

135 X 3

155 x 3

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Starting Strength

Posted by Crossfit for Life Sep 9, 2008

I've completed fundamentals and i am now teaching 2 classes per week before work


I began doing the strength building 10 week program




Starting Strength




Tuesday 9.9.08




Squat 5-5-5








Bench Press 5-5-5




155 - 5-4-4




Deadlift 5-5-5







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Yesterday i felt a little sore from my first official CrossFit fundamentals course with Andrew on wednesday.  My neck was a little tight, and my legs were feeling a little tight - but they were feeling good, a sense that what i am embarking on is going to make me stronger, fitter and a better overall athlete.


Track yesterday went well - i was able to hold a strong pace, after the warmup my legs came to me and i was able to push and keep a good intensity.



Track workout:


*10' Min. WARM






*2 X 400 Z-3/80% with 10'' sec. rest







  • 1 X 800 Z-4/90% with 30'' sec. rest between*

  • 2 X 400 Z-3/80% with

10'' sec. rest between*

  • 1 X 1600 Z-4/90% with 30'' sec. rest between*

  • 2 X

400 Z-3/80% with 10'' sec. rest between*

  • 2 X 200 Z-4/90% with 30'' sec. rest



*10' Min.



The last set of 200's was a challenge - especially the first one after only 10 seconds rest from the 400.



I pushed and felt great and even light headed from the workouts - that's typically when i know that i have pushed hard and gotten a good workout in.  My stomach was feeling a little funny, which sort of carried the rest of the night. 





I was looking forward to day 2 of CrossFit fundamentals





So this morning i learned the warmup that CrossFit Socal typically does before a workout.  I don't remember the details, but what i did learn was how to do box jumps, burpee's and pull ups (kipping)  those are a challenge since you have to have some rhythym.





After learning those i did 21 - 15 - 9 of the 3 and it went like this...





First set i rocked it - i couldn't believe it, i closed my eyes and before you know i had done 21 straight kipping pull ups - i really don't know how it happenned, but i got them done without stopping. 





Second set was a bit more challenging





Third set i was having a hard time swinging from the shoulders





I pushed through and was able to finish the workout under 10 minutes - i think it was 9:57 - good times were had





I was sweating pretty intensely after the workout - which doesn't usually happens.





I also have my first CrossFit blister - on my hand, i felt it on the pull ups on the second set, i thought the skin was going to rip, but it held out







Overall i am very happy with the workout, the progress and what i have learned so far.




Really looking forward to certification this weekend...







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I began my CrossFit Fundamentals at CrossFit SoCal with Andrew on wednesday 7.30.08



learned proper form for thursters, deadlifts & air squats.



After learning the proper technique i had the joy of doing 400 M run and 21 - 15 - 9 of the thursters, deadlifts & air squats for time



Total time was just under 12 minutes - i think it was 11:57



Overall felt great - couldn't have asked for a better way to start my morning at 6am with a kick *** workout



The masters swim later on that evening was a bit of a challenge - but i felt strong and was able to push through it.



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CrossFit Games 2008 – Who’s Who of CrossFit?



What is CrossFit

The aims, prescription, methodology, implementation, and adaptations of CrossFit are collectively and individually unique, defining of CrossFit, and instrumental in our program’s successes in diverse applications.


The modest start of publicly posting our daily workouts on the Internet beginning six years ago has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads. CrossFit is an open-source engine where inputs from any quarter can be publicly given to demonstrate fitness and fitness programming, and where coaches, trainers, and athletes can collectively advance the art and science of optimizing human performance.


CrossFit is more than a community – the following are the certifications they currently offer:

•     Level 1, 2, 3

•     Basic Barbell Certification

•     Gymnastics Certification

•     Kettle bell Certification

•     CF Kids Certifications

•     Olympic Lifting Certifications

•     Running/Endurance Certifications

•     Triathlon Certifications


They also offer affiliate events, media seminars and will be also offering a Turnkey Affiliate Seminar.


5-Day Turnkey Affiliate Seminar - August 25th – 29th – Prescott, AZ

Turnkey Affiliate Seminar

Freedom Fitness


Who does CrossFit – anyone interested in fitness! I was exposed to a higher level of fitness than I have ever witnessed previously.  The type of workouts that CrossFit athletes are capable of doing is beyond words.  Anyone is capable of doing the workouts as they can be modified and adapted to each individual’s capabilities.


The three most interdependent facets of the WODs are safety, efficacy, and efficiency. 


What is all the hype about?

CrossFit is a core strength and conditioning program. They have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.


Where is CrossFit

Currently there are 562 affiliates – they are experiencing growth of 100 affiliates per month that they approve.  They expect to be at 1,000 affiliates by the end of the year.   There are close to 100 affiliates in California










District of Columbia





















New Hampshire

New Jersey

New Mexico

New York

North Carolina

North Dakota





Rhode Island

South Carolina

South Dakota







West Virginia







Australia & New Zealand




Puerto Rico

South America

United Kingdom


How have they established themselves?

The CrossFit community that encourages an open source charter which allows them to garner important lessons about their programs; they make developers out of participating coaches, athletes and trainers through a spontaneous and collaborative online community.  CrossFit is empirically driven, clinically tested, and community developed.


A community where affiliates are encouraged to grow their business however they’d like.  The management style is congruent throughout the CrossFit community.  From my conversations with some key people at the games – Greg & Lauren typically come up with the concepts and they then give key individuals the freedom to run with the ideas.  It allows them to create and assume ownership and own responsibility for the project.   This in turn results in amazing involvement as they are typically solely responsible for delivering the concept.


The games were Greg Glassman’s idea – Dave Castro and Tony Budding were put in charge, and they in turn were allowed to do everything – they delegated certain duties such as sponsors and other responsibilities and in turn it allowed them to manage the project.



Current Situation

CrossFit as an organization is experiencing vast growth, but as Darryl (Bingo) stated- they are experiencing growth much like bacteria – when it grows too much it has be contained and figure out what exactly to do with it.  His main advice in our approach to this community would be to not push, get involved and show them that we care and we know and understand their community, and once this happens eventually we can be the go to person that they’d ‘recommend’ working with.


The CrossFit Games are only going to get bigger – from what I heard the vision is to have them be bigger than the X Games, and in my opinion I could definitely see that happen.


At this point I am not really sure they understand what we offer and what we are capable of doing for each affiliate.  What I realize from the conversations I had with affiliate owners was that I could not talk sales to them – it had to be regular conversation about fitness and not about technology, the moment I tried to talk about technology the conversation seemed to be lost.  What this tells me is that in our approach to this market we have to position ourselves as experts on what it would take to run an affiliate. 


I was often asked which affiliates are currently using our products and I responded with talking about technology solutions such as Regonline for the games and the certifications, which seemed to be something that everyone understood.


A pictures is worth more than a thousand words - it was great being at the games and meeting so many amazing people that are involved in the CrossFit community.  I am looking forward to further involvement and learning even more about CrossFit and seeing it as it develops and grows in the upcoming years to come.


Top female CrossFitters - First Place: Caity Matter, Second place: Tanya Wagner, Third Place: Gillian Mounsey


Top male CrossFitters - First Place: Jason Khalipa, Second place: Josh Everett, Third place: Jeremy Thiel of CrossFit Central



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CrossFit Games 2008

Posted by Crossfit for Life Jul 10, 2008

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Here is a really well written article that describes CrossFit

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Cross Fit Games 2008

Posted by Crossfit for Life Jul 9, 2008

I will write about my experience by the end of the week


Here are the photos & videos for now...

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