Category Archives: Uncategorized

110116

Double Unders – 2 Minute Test

  • 84 Reps

Max Pull-ups

  • 24 Reps

Weight Pull-up – 1RM

  • 39#

103116 – Rowing Annie

Rowing Annie

  • 500M Row
  • 50 Sit-ups
  • 400M Row
  • 40 Sit-ups
  • 300M Row
  • 30 Sit-ups
  • 200M Row
  • 20 Sit-ups
  • 100M Row
  • 10 Sit-ups

Time = 17:35

071216 – Deadlift

Deadlift 5 x 5 @ 235lbs.

Knees and quads are still pretty sore…

031116 – Deadlift

Deadlift

5-4-3 @ 225#
2-1 @ 275#

Max up to 355# afterward.  Felt great.  10# off of all time PR.

030416 – Open WOD 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Score – 80 Reps

TTB was really tough.

013016 – Deadlift

Deadlift 1RM = 335#

Failed at 355# but it felt good to max.

012616 – Hang Power Cleans & Clean Pulls

Hang Power Clean 5 sets x 2 reps – 155 lbs.

Clean Pulls 5 set x 2 reps – 195 lbs.

012316 – Partner WOD

Each Partner Completes:

7 Rounds of 5 Front Squats & 5 Chest to Bar Pull-ups

Teamed with CDog.  CTB for first 2 rounds and 7 regular pull-ups the remaining 5 rounds.

Time = 10:52

052015

Row
200M/400M/600M/800M/1000M/800M/600M/400M/200M

1:30 rest between intervals.

Time = 21:24

Pheezy

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Time = 28:20

Clean and Jerks and Push-ups were tough.

031712 – Clean & Jerk

Clean & Jerk up to 185lbs.

031412 – I’m (hopefully) Back

MetCon

21-15-9 of:
Row (calories)
KB Swings (53 lbs.)
Pull-ups
Sit-ups

Time = 13:14

Felt good…

032011 – TitanFit III

Yesterday we moved TitanFit into the new space.  While there are both positives and negatives about the move I personally think that everything will work out for the best.  We now have more floor space, new equipment, and the same bar-friendly atmosphere.

The new Infinity Rig from Rogue

WOD Space

Part of the Crew

101017 – CrossFit L1 Test

Today I took my CrossFit Level 1 Test at Indy Shield CrossFit.  I was in the group that had previously taken the CrossFit L1 Certification Course when there was no test required.  That was back in November of 2008 at Rouge Fitness.  Since then, I’ve had consistent exposure to CrossFit and trained some people on a part-time basis.

I passed the L1 test to get my CrossFit Level 1 Trainer’s Certificate.

The format of the exam was 50 multiple choice questions.  Five of these questions were for future test purposes and were not graded.  You have 45 minutes to complete the exam.  I overheard from those that had attended the cert for the duration of the weekend that a passing score of 70% (35/45) was required to obtain the CF L1 Trainers Certificate.  I cannot confirm this, however, so please don’t take it as gospel. For those that don’t meet the minimum passing score, you’re awarded the CrossFit L1 Certificate of Attendance.

The only preparation that I did leading up to the exam was review the Trainer’s Manual that is located on the CrossFit Journal site.  As mentioned before, I’ve also had constant exposure to CrossFit for the last three years.

Overall, I thought the test was a relatively comprehensive review of the CrossFit methodology that is offered at the L1 Certification.  There were questions that covered mechanics, methodology, nutrition, and coaching.  Anyone with exposure to CrossFit and having attended the L1 cert should have a solid foundation for the exam.

I passed with a score of 42/45.

I think that it is great that CFHQ is requiring this written exam in order to gain ANSI accreditation.  As Spealler mentioned, the exam originated from the request of the community.  And I think CFHQ has done well in creating an exam at the introductory level that will make those willing put forth the effort to understand and demonstrate the basic methodology/concepts of the CrossFit movement.  For that, I am proud to be a part of the CrossFit community, and a recently certified CrossFit L1 Trainer.

100830 – Tabata

Pretty weak Tabata This score of 48.

Pull-ups = 7 / Squats = 18 / Push-ups = 5 / Sit-ups = 13 / Row = 5