Monday 3/22/10 DNF

1 round of cindy (5 pullups, 10 pushups, 15 squats)
1 clean and jerk (185 lbs)
1 round of cindy
2 clean and jerk
and so on..... till 10 clean and jerk

my left elbow is developing tendentious and I had to quit after round 2

Then...
5 min row for calories
4 min box jumps
3 min squat snatch 75lbs
2 min wall balls
1 min handstand pushups

i got to the wall balls and had to quit because of my elbow
went home and iced it. Hopefully it will get a little better with a day or two off.........

Sat 3/20/10 Affiliate Team Workout

As a Team get through all exercises one at a time. One guy and one girl work at once. Team of 8.
250 pullups
250 ground to overhead 135lbs
150 squat snatch 95lbs
300 dbl unders
100 muscle ups or handstand pushups
250 wallball shots
300 dbl unders
500' walking lunges

Friday 3/19/10 "insomnia"

30 seconds of work for each exercise: do as many reps as possible (2rounds)
pullups
pushups
squats
dbl unders
Then 500M row for time.
Take your 500m row time (in seconds) and subtract your total reps. lowest score wins

Round 1: -26 points
Round 2: 36 points

Next:
find your 1rep max front squat
225
275
320
350

Thursday 3/18/10 "Run"

Today I took Claire on a 4.2 mile run in her stroller. Down and back up a 2 mile long hill.... ouch, my legs hurt!

Wed 3/17/10 21-15-9 + 30

Thrusters and Burpees 21-15-9 30 225lb deadlift 8:33

Tuesday 3/16/10

60 55lb kettlebell swings
50 24" box jumps
40 wallballs
30 pullups
20 GHD situps
100' walking lunges with 45lbs overhead
14:13

Monday March 9th, 2010 "Dummy"

Kenton and I made up a workout today.....

2rounds...
Row 500m
Carry a 100lb dummy across the gym
225lb deadlift 10x
Carry a 100lb dummy across the gym
50 dbl under jump ropes
Carry a 100lb dummy across the gym
climb a 30' rope

14:26

Affiliate Cup Tryouts Sat March 6, 2010

Affiliate Tryouts 2010 from dan staton on Vimeo.

We had tryouts at our gym to put a team together for the affiliate cup competition in Puyallup, WA on May 15-16. We had 3 workouts and the top 3 guys and top 3 girls won spots!

WOD 1:
Run 800m
225lb deadlift 20 reps
30 pullups
100 dbl unders
*9th place

WOD 2:
max clean and jerk in 5 min
*255lbs
2 min to do as many handstand pushups as possible. Each handstand is 5lbs.
*40, 200lbs
Total 455lbs
*1st place

WOD 3:
as many squat cleans as possible in 4 min (135lbs) then as many burpees as possible in 3 min.
33 squat cleans and 43 burpees = total 76 reps
*2nd place

Overall I placed 3rd and won a spot on the team.

Thurs 3/4/10 "big chipper"

15 squat cleans (155 lb)
30 toes to bar
30 box jumps
15 muscle ups
30 db push press (35 lb)
30 dbl unders
15 thrusters (135)
30 burpees
300' walking lunge 45 lb overhead
22:33

Wed 3/3/10 "Tabatta This"

Do Each Excercise for 20 seconds then rest for 10 seconds for 8 sets and count up your total reps. Rest 2 min between excercises.

Pullups: 90
Pushups: 126
Situps: 94
Row for calories: 58
Air Squats: 162
Total: 530

Mon 3/1/10 Fallout Crossfit Workout

Run 150m
as many 155lb snatches as possible in 1 min.
every min run 150m.
8 rounds
34 reps

SAT 2/27/10 Sectional Fight gone bad

1 min for each excercise, do as many reps as possible. 1 minute rest between rounds, 3 rounds.
Wallballs
95lb snatch
22" box jump
row for calories

199 reps

Friday 2/26/10 FRAN

21 (95lb thrusters)
21 pullups
15 thrusters
15 pullups
9 thrusters
9 pullups

2:37

WED Feb 24, 2010 'Isa-Grace"

DeadLift
350 x 6
370 x 5 x 2 sets
285 x 4 x 2 sets

Isa-Grace
30 power snatches
30 clean and jerks
135lbs
9:46

isabel split 3:46

5 min rest

AMRAP (10min)
10 jumping squats
10 burpees
10 situps
7 rounds

Mon 2/22/10

40 Handstand pushups in under 3 min....

Squats
360 x 6
385 x 5 x 2 sets
405 x 4 x 2 sets

Bench
250 x 6
265 x 5 x 2 sets
275 x 4 x 2 sets

135 lbs
21 back squats
Run 200m with 20lb med ball
21 front squats
Run 200m with 20lb med ball
21 OHS
Run 200m with 20lb med ball
21 air squats
Run 200m with 20lb med ball
12:10

Sat 2/20/10

Run 150 m
155lbs overhead press as many times as you can
every 60 seconds run 150 meters
do this for 8 minutes
50 reps

kc 70

40 handstand pushups in under 5 min

Friday 2/19/10

Squats
390 x 3 for 2 sets
425 x 2 for 2 sets
465 x 2 (negatives)

Thursday 2/18/10

I came to do this workout...
30 squat snatches
30 wall ball shots
3 rounds.
I got a little over a round into it and i was cramping up all over so i decided to do this....

100 Pullups
run 200 m
100 pushups
run 200 m
100 situps
run 200 m
100 squats
run 200 m
25:15

CrossFit loves Barbells from dan staton on Vimeo.

I am deadlifting 405lbs in the video.

Tue 2/16/10

WOD
15 Handstand Pushups
30 box jumps
run 400 m
5 rounds
24:14

Monday 2/15/10 "I love Burpees!"

Back Squat

355 x 6

380 x 5 x 2 sets

410 x 4 x 2 sets

Snatch

135 x 1

155 x 1

175 x 1

185 x 1

205 x 1

80 % of Shoulder press max weight (160 lbs)

10 Push Press, 50 burpees

8 Push Press, 40 burpees

6 Push Press, 30 burpees

4 Push Press, 20 burpees

2 Push Press, 10 burpees

16:17

Friday Feb 13th

Deadlift

225 x 5

315 x 5

365 x 5

505 x 5

425 nope

snatch to 5 overhead squats

135

155

185

Thurs 2/11/10 "Thigh Buster"

95lbs

4 burpees
20 thrusters
20 OHS
20 SDHP
20 PJ
20 Front Squat
every 60 seconds do 4 burpees

7:46

KC: 4:00, Ubus mid 4, dan 5:34

Wed 2/10/10 "Football Gone Bad"

As Many Reps as possible in 60 seconds for each excercise, 3 rounds, 1 min rest between sets
Db Thrusters (3o lbs)
Box Jumps
Push ups
Double unders
Row for calories

R1: 136
R2: 127
R3: 102
Total Reps: 365

Sat 2/6/10

Deadlift
225 x 10
275 x 5
315 x 5
365 x 3

squat
225 x 10
315 x 6
405 x 3.5

Fri 2/5/10 "AMRAP"

amrap 20 min
10 box jumps
10 OHS (135lbs)
10 burpees
10 wall Balls
6 rounds

2/4/10 "21-15-9"

21-15-9
Muscle ups
handstand pushups
13:45

Wed 2/3/10

9 Rounds
5 Thrusters (115lbs)
5 Strict Pullups
8:39

Tue 2/2/10 "Helen Got Bigger"

6 rounds
400 m run
21 kettle bell swings
12 pullups

22:07

Tuesday 12/1/09

50 yards Plate Push, 50 x 1-arm DB Snatch, 50 x Sit-ups
40 yards Plate Push, 40 x 1-arm DB Snatch, 40 x Sit-ups
30 yards Plate Push, 30 x 1-arm DB Snatch, 30 x Sit-ups
20 yards Plate Push, 20 x 1-arm DB Snatch, 20 x Sit-ups
10 yards Plate Push, 10 x 1-arm DB Snatch, 10 x Sit-ups

16:11

Monday 11/30/09

NORTH vs. VALLEY COMPETITION TODAY!!
Today’s competition WODS were:
WOD #1: 500 meter Row for time
1:42
WOD #2: Max Reps of Pull-ups (1 set to failure)
40 pullups (#1 both Gyms)
WOD #3: 60 seconds AMReps AP of BURPEES!
31 burpees (#1 both Gyms)
WOD #4: 7:00 of “Cindy” AMRAP (”Cindy” consists of 5 x pull-ups, 10 x push-ups, and 15 x squats as one round)
8 rounds of cindy

Monday Nov 16th

100 reps of “Curtis P.’s”
For Time…
Curtis P. is…
One hanging squat clean / one lunge right leg / one lunge left leg / one push-press = 1 rep!!!

Friday nov 13

300 squats, 200 med ball push-ups, 100 KB swings (35), 50 burpees, 25 deadlift 225lbs (both folks with same bar, same time)

iceman and I got it done in 15:02

Friday 11/13/09

WOD "Teamwork"
300 squats
200 pushups on a ball
100 kettlebell swings
50 burpees
25 225lb deadlifts

we did this workout with a partner. you had to finish each excercise before you could move to the next and only one person could be working at once. Iceman and I Smoked through this in 15:02

11-12-09 Tabatta

WOD:

Do each exercise for 20 seconds on and 10 seconds of rest for 8 sets. Record number of reps

Barbell SDHP 135lbs

Barbell Thusters 135lbs

Dumbell SDHP 50lbs

Dumbell Thrusters 50 lbs

103 total reps

Wednesday 11/11/09

WOD:
Row for calories, Jump rope, burpees: as many as possible in 3 min for each excercise
then 2 min rest

row for calories, jump rope, burpees: as many as possible in 2 min
then 2 min rest

row for calories, jump rope, burpees: as many as possible in 2 min

929 total reps

Mon 11/9/09

WOD
Max Pullups and Pushups 5 rounds 2 min rest between rounds
R1: 20 pullups, 25 pushups
R2: 20 pullups, 25 pushups
R3: 20 pullups, 25 pushups
R4: 20 pullups, 25 pushups
R5: 20 pullups, 55 pushups

100 pullups, 155 pushups

Sat 11/7/09

WOD
21-15-9 of

burpee box jumps
strict "L" pullups
35 lb db squat cleans
slap pushups

WED Nov 4th "Annie and Snatchmaster"

Annie:
Double unders and situps
50-40-30-20-10
19:45

Snatchmaster:
1-snatch
2-overhead squats
3-snatch balances

115 lbs, 135 lbs, 155 lbs, 165 lbs, 180lbs

Tue Nov 3 2009 “MAN-MAKER”

The WOD:
21-15-9
“man-makers” - DB (35/20) Push-up… to prone row (right and left)… stand, clean and press the DBs, and
STRICT (no kipping or bands) pull-ups

16:22

Friday 10/30/09 "Grannie"

WOD

10 x power clean and snatch (135 lbs)
15 x pullups
21 x db thrusters (35 lbs)
50 x Double unders
50 x Situps
15 x pullups
21 x db thrusters (35 lbs)
10 x power clean and snatch (135 lbs)

10:59

Tue 10/27/09 "Big Fat Cindy"

WOD:
15 Pullups
30 pushups
45 Air Squats

AMRAP 20 min.

6 rounds and 15 pullups

Sunday 10/25/09

Had some Delicious rocky Rococo pizza for lunch today (uncle sal's). delicious but packs a punch, I definitely felt like I should do something athletic today, Rockband was just not going to be enough.....

So I Jumped on the treadmill and added some pullups, cant go wrong with that right.

run 400m @ 7mph
15 pullups
run 400m @ 8mph
15 pullups
run 400m @ 9mph
15 pullups
run 400m @ 10mph

1 mile and 60 pullups in under 10 min
the running took 7:28 (the treadmill wasted some time getting up to speed)

Saturday 10/24/09

Claire is 17 months old today!

Today I worked out with Griffin at the Excercise Institute in Liberty Lake. We did the Super Slow workout style for about 20 min. I was exhausted.

Friday 10/23/09

Tonight Jayme and I decided to run on our new treadmill. We alternated running and watching Claire :)

I set the treadmill to a 1% incline.

run 400m at 6mph
run 400m at 6.5mph
run 400m at 7mph
run 400m at 7.5mph
run 800m at 8mph
run 800m at 8mph

101 situps

Thur 10/15/09 Clean and Pull

Power Clean 5x5
135, 185, 205, 235, 255x2

100 pullups for time
5:39

Tues 10/13/09

I worked out in a hotel today....

Run 1 mile at 7 mph on treadmill

50 air squats
40 situps
30 pushups
20 handstand pushups
2 rounds

run 1 mile at 7 mph on treadmill

I think this took 25-30 min

I was 166.2 lbs this morning!

Sat 10/10/09 Barbara

20 pullups
30 pushups
40 situps
50 air squats
5 rounds for time

28:52
The last time I did this workout was in Jan. I beat my previous time by 5 min.

Friday 10-9-09

WOD:

200 m run
20 wall ball shots
15 burpees
12 SDHP (95lb)
AMRAP 30 min

6 rounds and 4 wall balls

Thursday 10/8/09 Max pullups and Pushups

Max pullups
40

Max pushups without stopping
77

Tue 10-6-09 Grace and 2krow

grace
30 clean and jerks for time (135lbs)
3:24

2000m row for time
7:47

Friday 10/2/09

21-15-9

Overhead Squat

Burpees

The RX was 95 lbs. I used my body weight. (165lbs)

12:13

Friday 9/25/09 "FRAN" and Update

Fran Friday! We had a competition between the north gym and the valley gym today. Top 3 Fran times wins. The North Gym had 4 people under 3 min today, amazing.

Fran is:

21 thrusters (95lbs)

21 pullups

15 thrusters

15 pullups

9 thrusters

9 pullups

for time

I had high hopes of finishing under 3 min today. My forearms were binding up and I actually fell off of the bar on the set of 9!

I ended up with 3:17

I took a few progress pictures. I have been hovering around 169-171 the last few weeks. Dan tested my body Fat Wednesday. 10.9% I think it is lower though, we will have to do it again.

Wed 9/23/03 800m and Power Cleans

Run 800m as fast as you can.

2:42

Power clean 5,4,3,2,1

135 x 5

185 x 4

205 x 3

225 x 2

250 x1

Tues. 9/22/09 "Bear Complex"

WOD
10 Bear complex (95 lbs)
- One Bear complex rep is a squat clean to overhead thruster to back squat to thruster
10 tire Flips
5 rounds for time

14:19

Saturday 9/19/09

Today I tried something new. My brother in law is going to start personal training at a new gym called the Exercise Institute in Liberty Lake.

The workout uses the Nautilus equipment. It takes 15-20 minutes. You do about 7 exercises. You do each exercise VERY slow until failure for about 60-90 seconds.

The workout was hard and I will be pretty sore. I think 2 days a week could really help increse muscle size and strength.

We also played racquetball for about an hour.

Wed Sep 16, 2009 Deadlift

WOD

Death by 20 m

Deadlift 5 sets of 5

Death by 20 meter:

you have 1 min to run 20 meters. At the end of that min run 2 - 20 meters. At the end of that minute run 3 - 20 meters and so on until you run as many 20 in one minute as you can.

I got up to ten.

Deadlift

225 x 5

315 x 5

365 x 5

405 x 5

425 x 1

Sept 15, 2009 "Nancy"

WOD
400 m run
15 Overhead squats (95lbs)
5 rounds for time

13:20

Monday September 14th, 2009

AMRAP in 20 min
20 yd 25lb plate pushes
15 32in box jumps
200 m run

9 rounds in 20:22

Friday September 11, 2009

42 (100lb) virtual shovels
21 burpees
30 shovels
15 burpees
18 shovels
9 burpees

5:37

9/10/09 "Frellen"

WOD:
400m run
21 Thrusters (35lb deadlift)
21 Pullups
400m run
15 Thrusters (35lb deadlift)
15 Pullups
400m run
9 Thrusters (35lb deadlift)
9 Pullups

10:01

Wednesday 9/9/9 Push Press

Push Press 10,9,8,7,6,5,4,3,2,1

135 x 10

155 x 9

155 x 8

175 x 7

175 x 6

185 x 5

205 x 4

205 x 3

225 x 2

245 x 1

Wednesday Sept 2, 2009 Front Squat/Row

WOD
Front squat 10, 8, 6, 4, 2
Row 500m

Row: 1:33 (pr)

Front Squat
10 - 135
8 - 205
6 - 225
4 - 275
1 - 300

Crossfit after 1 Year

I have been crossfitting for one full year now. I was 220 lbs when I started. As of 8/26/09 I am 172 lbs.

Monday 8/21/09

WOD
AMRAP in 20 min

15 deadlift (205lbs)
12 pushups on a med ball
9 Double unders

9 rounds in 19:36

Thursday Aug 27 2009

WOD:
R0w 500 m
30 burpees
10 165 lbs overhead press
4:49

Tuesday Aug 25 2009

Tabata ish...

Deadlift 30 seconds on 30 seconds off for 8 sets 135 lbs
163 reps

Hang Clean 30 seconds on 30 seconds off 8 sets 135 lbs
54 reps

Friday 8/21/09 Diane

WOD Diane

21-15-9

225lb DL

handstand pushups

3:49

Thursday 8/20/09 "10 Rounds"

WOD
10 rounds of:

10 handstand pushups
10 pullups
10 squats
10 GHD situps

19:56

Monday 8/17/09

WOD
AMRAP 20 min (95lb)
15 Deadlift
10 Squat Cleans
5 Snatch
Runn 400 meter
4 rounds in 24:35

then....
21,15,9
box jump
pullups
pushups
6.39

Monday 8/12/09 Squat Day

WOD
BackSquat 10,9,8,7,6,5,4,3,2,1
10. 225
9. 245
8. 275
7. 295
6. 315
5. 335
4. 355
3. 385

had 395 on my back and racked it. Just seemed damn heavy!

Tuesday July 28 2009 "Squats and Row"

WOD:
Back squat: 3,3,2,1
Front squat: 3,3,2,1
OHS: 3,3,2,1

BS: 315 x 3, 405 x 3, 455 x 1
FS: 225 x 3, 315 x .5
OHS: 185 x 3, 205 x 2, 225 x 1

deadlift 225 20 reps
deadlift 315 10 reps

2k row: 7:58

Friday July 27th 2009 "K2"

“K2″
1000m row or 800m run
30 push-ups
30pull-ups
30 Wall ball shots (20/14)
30 Double Unders
30 box jumps
30 toes to bars
30 burpees
1000m row or 800m run

29:something

Monday July 21 2009 "Curtis"

10-1 Single arm Snatch Progression
*With a single arm perform 10 deadlifts / 10 deadlifts to high pull / 10 snatches /switch arms and repeat.

1-10 50m sprint
Explanation: Perform your set of 10 on each arm…followed by 1 50m sprint…perform your set of 9 on each arm…followed by 2 50m sprints…continue this pattern until you have completed your set of 1 on each arm…followed by 10 50m sprints.

34 min or something like that....

Saturday July 18 2009 "Crossfit Games #8"

Clean 155 x 15
T0es 2 bar x 30
Muscle up x 15
Push Press x 30 (95lb)
D.U. x 30
Thrusters x 15 (135lb)
Pullups x 30
Burpees x 30
50 yd lunges (95lb)
24:12

Friday July 17 2009 "badger"

3 Rounds of 30 squat cleans (95/75), 30 Pull-ups, 800m Run
37:47

wednesday July 15 2009 "stacie"

5 rounds for time…
50yds Overhead Lunges (45lbs)
40 double unders
30 push-ups
20 pull-ups
50 sit-ups

Finished 3 rounds in 30 min

Monday July 13th "4 workouts"

1-10, 10-1 pullups and pushups

400 m run 40 jump ropes, 2 rounds

20 bw deadlift, 20 weighted situps 25lbs, 3 rounds

1-10, 10-1 wall ball shots and box jumps

Friday July 10 "fran"

21 pullups
21 thrusters 95lb
15 pullups
15 thrusters
9 pullups
9 thrusters
3:24

Thursday July 9 2009 "hemi"

400m run
7 SDHP 135 lbs
30 box jumps
9 thrusters 135 lbs
30 D.U.
15 clean and jerk 135 lbs
30 situps 45lbs
21 deadlift 135 lbs
400 m run
16:20

Wednesday July 8 2009 "Alaskan Assasin"

100 reps of each
-Lunges
-JR
-Weighted sit ups 25lb
-JR
-Push ups
-JR
-Step up 24" 30 lbs
-JR
-Wall Balls
-JR
34:55

Monday July 6 2009 "Rope a Dope"

Jump rope for 1 min
do pushups for 1 min
jump rope for 1 min
do sit ups for 1 min

do this for 30 min

Sunday July 5th, 2009 "Backyard Fun"

WOD:
30 burpees
30 situps
30 air squats
30 pushups

3 rounds for time.

I finished in about 18 minutes. The last round I held claire for the squats and put her on my back for pushups! Whew, it was 92 outside!

Friday July 3rd "AbRipperx"

Today I just did the 16 minute ab workout on the P90X program.

Thursday July 2nd 2009 "Tillman"

WOD "Tillman" (i think)
Deadlift 315 7 reps
1 "gasser" (run 50 yards down and back twice)
15 pullups
You are supposed to do seven rounds with 45 seconds of rest between sets.
I made it through 4 rounds. Damn that was difficult.

R1: 1:36
R2: 1:58
R3: 2:44
R4: 3 or 4 something.....

Tuesday June 30th 2009

I was not able to make it to the gym today so I ran 2 miles at home and then did the 16 minute ABRIPPERX p90x video.

Monday June 29th "Mary"

WOD
AMRAP in 20 min

5 handstand pushups
10 one legged squats
15 pullups

9 rounds

Friday June 27th

WOD
Jayme, Claire, and I hiked the 7.5 mile liberty creek trail in liberty lake. We biked in for 2 miles. The 2 mile bike ride was on a rocky trail that was a gradual uphill climb the whole way. We locked our bikes to a tree and trecked another mile and half straight up a mountain, then turned around and went back. I had Claire on my back in a backpack for the whole treck. What a leg burner. That backpack adds another 40 lbs. The entire trip took us about 4 hours. There were some very cool waterfalls and awesome views.

Wednesday June 24th "Olympic Bar Mile"

WOD
Do ALL running and reps with 45lb bar

Run 400 m
50 back squats
50 front squats
50 overhead squats

run 400 m
50 shoulder press
50 push press
50 push jerk

run 400 m
50 power hang cleans
50 power hang clean snatches

run 400 m

29: 18

tuesday june 23rd "seal pups"

100 squats 185lbs
Every 60 seconds do 5 pullups and 10 pushups

8:46

Thursday "fight gone bad"

WOD fight gone bad
3 rounds
1 minute each exercise
As many reps as possible

Thrusters
Rowing
Double unders
SDHP
Burpees

274 reps

Wednesday June 18th, 2009

WOD:
AMRAP in 20 min

15 pullups
10 single leg deadlift 45 lbs each leg
run 200 m
15 kettle bell swings

6 rounds in 23:17

Monday June 15th, 2009 "Angie"

WOD "Angie"
100 squats
100 pushups
100 situps
100 pullups

18:56

Saturday June 13th 2009

WOD "Team FRAN"
Thrusters for 30 seconds
15 second rest
Pullups for 30 seconds
15 second rest
6 rounds

R1: 20, 20
R2: 12, 12
R3: 12, 12
R4: 10, 12
R5: 10, 10
R6: 12, 12

Friday June 12th 2009

WOD
Da Bears

1 bear = 135lbs and
1 clean
1 squat
1 thrusters
1 back squat
then bear crawl 20 yards

4 rounds for time
10:33

Thursday June 12th 2009

Did the back and legs workout on the P90X program with a friend. Then did the ABRipper-X workout.

Tuesday June 9th, 2009

WOD
10 squats (225 lbs)
10 pullups
10 pushups
10 sledge hammer bangs
400 m run

5 rounds for time
19:52

Monday June 8th 2009

WOD
21 225lb deadlift
21 Muscle ups
21 135 lbs front squats
21 Handstand pushups

15 225lb deadlift
15 Muscle ups
15 135 lbs front squats
15 Handstand pushups

9 225lb deadlift
9 Muscle ups
9 135 lbs front squats
9 Handstand pushups

Muscle ups took 99.9% of my time. Everything else was a breeze!
39:40

Saturday June 6th

WOD
Today I "MOWRAN"!

I actually ran behind the lawn mower for an hour.

Friday June 5th

WOD

100 pullups
90 situps
80 air squats
70 push press (45lb)
60 OHS
50 reverse lunges
40 WB shots
30 back ext
20 box jumps
10 plate pushes

31 min

Monday June 2nd

WOD
15 ohs 65lb
21 dips
5 plate pushes
500m row
4 rounds for time

19:55