Sunday/Monday 7/5 and 6

Ran 3 miles each day with Jayme, Claire, and Gracie in our neighborhood up and down the big hills.

Mon June 28th

Run 200m
6 x 135 clean and jerk
3 tire flips
Run 400m
9 x 135 clean and jerk
3 tire flips
Run 800m
12 x 135 clean and jerk
3 tire flips
12:47

Sat June 26, 2010

Run 1 mile (7:48)
20 225lb deadlift (snatch grip)
40 burpees
60 wallballs
80 squats
100 dbl unders
27:45

Friday 6/18/10

Row 500m
25 burpees
100 dbl unders
25 burpees
7:48

Thurs 6/10/10

Warmup
Every Minute for 15 minutes do this:
3 burpees
5 C2B pullups
7 jumping squats

135lbs
10 x OHS
20 x dbl unders
10 x power Snatch
20 x dbl unders
10 x push press
20 dbl unders
10 x power clean and jerk
20 dbl unders
100 yd walking lunge
finished in 8 something

Wed 6/9/10 12 min amrap

12 min amrap
5 x 185 front squat
10 x chest to bar pullups
20 x dbl unders
7 rounds with 5 seconds to spare

max consecutive dbl unders
79

Mon 6/7/10

run 400m,
21 95 lb Thrusters,
21 53lb kettlebells,
15 Pullups,
Run 400m,
15 Thrusters,
21 KB,
15 Pullups,
Run 400m,
9 thrusters,
21 KB,
15 pullups

15 min

Back squat
135 x 8
225 x 5
315 x 5
315 x 5
315 x 5
365 x 5
405 x 3 + 1

Thurs 6/3/10 "double trouble"

21-15-9
C2B pullups
OHS 135 lbs
6 minutes

21-15-9
with 25,50,100 dbl unders each round

155 bench
ghd situps
13 minutes

Wed 6/2/10

With a 70lb kettlebell...
21 Turkish Get-ups,
50 kb swings,
21 one arm overhead squats,
50 kb swings,
21 other arm overhead squats,
50 kb swings,
21 Turkish get-ups.
36 minutes

Tue 6/1/10

Run 800m, 50 walking lunges (45lbs), 50 situps X 2 rounds
16:31

185 bench X 10, 10 ring dips, 10 pushups
185 bench X 8, 8 ring dips, 8 pushups
185 bench X 6, 6 ring dips, 6 pushups
185 bench X 4, 4 ring dips, 4 pushups
185 bench X 4+1neg, 2 ring dips, 12 pushups (to failure)

Friday 5/28/10

10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 800 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 400 meters
10 Burpees - 5 muscle-ups - 10 Handstand Pushups - Run 200 meters
29:30

Wed 5/27/10 "McGee"

30 min Amrap
275 deadlift X 5
13 pushups
9 box jumps
19 rds

95 Deadlifts
247 pushups
171 boxjumps

Monday 5/24 "DT"

155 lbs

5 rounds
15 Deadlifts
9 Hang Cleans
6 PushPress
8:20

Thursday 5/20/10

5 Rounds of : x12 Deadlifts (60% of max), x12 squat jumps, x12 clapping push-ups.
275 lbs

Tue 5/18/10

I did Randy Again..... 4:30

4 rds of 50 dbl unders with 15 seconds between sets

5 X 400m sprints with 2 min rest between sets
1:01
1:04
1:20
1:17
1:08

Monday 5/17/10 "Randy"

75 75lb power snatches for time
4:27
got 36 in a row

3 sets of max handstand pushups
21, 21, 23 = 65 total

5/15/10 NW Regional Crossfit Competition

Affiliate team
Wod 1:
Row 50 cal
run 800m

Wod 2:
120 reps of each as a team
Burpees
Deadlift
OHS
Pullups

Wod 3:
Two person clean and jerk (275lbs) 90 seconds, AMRAP
snatch and I got 13 reps.

5/7/10

800m run
200m farmer walk 45lbs each hand
400m run
50 dbl unders
200m run
10 big ass tire flips
11:54

200m gasser
34.71

5/6/10

5 rounds
5 X 155lb clean and Jerk
50 sit ups
200m run
17:15

100 pushups for time
"show hands every rep"
5:34

Wed 4/28/10 tabatta

5 rounds 30 seconds on/ 30 seconds off
Overhead press 95lbs
2min rest
SDHP
2min rest then, 5 rds 20 seconds on 10 seconds off
situps
2min rest
pushups
340 total reps

tue 4/27/10 run

ran 2 miles with claire in the stroller. Everything felt terrible so i quit early.

Friday 4/23/10

15 squat snatch 145lbs [50 handstand pushups, 100 burpees, 150 dbl unders, 200yd farmer walk 45lbs each] 15 squat snatch
32min

Tue 4/20/10 Run 5k and...

Max pullups: 39

Run 3 miles: 27:40

21-15-9
115lb squat snatch and handstand pushups: 11:30

Monday 4/19/10 Deadlift and row

Today we did max deadlift and 500m row.
I had a Pr on deadlift by 10lbs with 450lb lift
I rowed 500m in 132 which beat my previous time by one second.

Sunday 4/18/10 "Spokane River Run"

jayme and i did the Spokane River Fun Run today. We decided to do the 3 mile trail run at riverside state park. we ran the whole thing and finished in 30:39.

Wed 4/14/10

warm up with tabatta dbl unders, last set do as many as possible unbroken (45)
row 2000m
50 burpees
100 lateral jumps over 2 45lb plates
15:45

Tue 4/13/10 "Uneven Grace"

135lb bar (40lbs on one side and 50 on the other)
30 reps ground to overhead (snatch)
15 one one side and 15 on the other
2:51

Mon 4/12/10

Wall Ball Shots 10/20 using a 10 foot target

pull-ups

box jumps

Start a stopwatch and…

Perform 10 reps of each exercise…each round you increase the reps by 1…so round 1 is 10/10/10, round 2 is 11/11/11, round 3 is 12/12/12…etc.

You will start a new round every 3 minutes and continue to increase the reps by one until you fail to complete the task in the 3 minutes allotted.

made it to 18 which is 126 reps of each excercise in 27min

Sat 4/10/10 "45 min death"

run 400m
150 dbl unders
50 burpees
3 rds
45min

Wed 4/7/10 "Pull'n Snatch"

10min amrap
5 snatch 155lbs
10 pullups


rest 5 min between sets, do 3 sets


6,4,5 rounds = 15rds


100 dbl unders

Tue 4/6/10 Tire flip Mile

Flip a freakin huge tire over and jump on it 5 times, keep doing this until your partner gets back from running 800m with a 20lb med ball, then switch

do this for 2 miles

5 power snatches 135lbs
30 dbl unders
5 rounds

then
100 dbl unders

sat 4/3/10 "Teamwork"

as a team do each station and you can't move to the next station until everyone finishes what they are doing

30 ring dips
30 overhead squats 95lbs
30 firedrill burpees
30 deadlift 235
30 ghd situps
300m run with 20lb med ball

then
7 min AMRAP
10 pushups
10 squats
10 wallballs
7 rds

4/2/10 Good Friday

3 Rounds, each for time… with 3:00 rest between sets:
750m Row
30 x Double-Unders
15 x Burpees

13:09

WED 3/31/10 "filthy 50"

FOR TIME:
50 x Box Jumps
50 x Jumping Pull-ups
50 x KB Swings (35#)
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press (45# bar)
50 x Back Extensions
50 x Wall Ball
50 x Burpees
50 x Double-Unders
31:39

3/29/10 Monday Run

Ran 3 miles in 30 min at hotel and did 50 pushups and 50 situps

Sat 3/27/10 Bike

Took Claire on the Centenial trail for a 16 mile bike ride along the spokane river

Thurs 3/25/10 Run 2 miles 20 min

Tue 3/23/10 Run

Ran 3 miles around our neighborhood

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