WOD: 3.16.13

“Sham Harga had run a successful eatery for years by always smiling, never extending credit, and realizing that most of his customers wanted meals properly balanced between the four food groups: sugar, starch, grease and burnt crunchy bits.”
~Terry Pratchett


1000 meter Row
50 Thrusters, (45/35-pounds)
30 Pull-ups
For time


UFC Fan Expo Women’s “Jackie”


WOD: 3.15.13

“Consider your origin; you were not born to live like brutes, but to follow virtue and knowledge.”
~Dante Alighieri

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

 5 Shoulder to Overhead, (115/75-pounds)
10 Deadlifts, (115/75-pounds)
15 Box jumps, (24″/20″ box)


Julie Foucher completes 274 reps on Workout 13.2


CF Open Prep and Strategy for 13.2: W /Diane Fu, Carl Paoli, Brian MacKenz


WOD: 3.14.13

“When it is darkest, men see the stars.”

~Ralph Emerson


Train Your ‘Goat’

  • Handstand push-ups or
  • Ring dips or
  • Muscle-ups or
  • Pull-ups.

Screen Shot 2013-03-13 at 8.15.25 PM



Three rounds for time of:

Row 500 meters
Run 400 meters


WOD: 3.13.13

“If you train hard, you’ll not only be hard, you’ll be hard to beat.”

~Herschel Walker


CrossFit Games Masters Chipper

For time:

10 Handstand push-ups
20 Wall ball shots, (20/14-pound ball)
30 Toes-to-bar
40 Power Cleans, (135/95-pounds)
50 Burpees
60 Sumo Deadlift High-Pull, (75/55-pounds)


The “Chipper” at the 2011 Crossfit Games


WOD: 3.12.13

Ignorance is preferable to error, and he is less remote from the truth who believes nothing than he who believes what is wrong.
~Thomas Jefferson




Complete as many rounds as possible in 15 minutes of:

10 Kettlebell Swings, (1.5/1-pood)
10 Box Jumps, (24/20 inch box)
10 Muscle-ups/Ring Rows


Muscle Up Drills

Muscle Up Transition Progression Pt.2


Movement transfer: DU and Oly lifting


WOD: 3.11.13


People love high ideals, but they got to be about 33-percent plausible. 
~Will Rogers

“Deadlift: 3-3-3-3-3-3-3-3-3-3”

10 Rounds. Rest 60 seconds between rounds.
Score max weight.

“The "Flight Simulator"”

5-10-15-20-25-30- 35-40-45-50-45-40- 35-30-25-20-15-10-5:
Jump Rope Double-Unders
Rx: Each set must be unbroken, if you trip or stop you restart the set you’re on
30 minute time cap
For time
Beginners sub 3 singles for each double-under.


WOD: 3.10.13

In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it.
~Robert Heinlein

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, (24″/20″ box)
12 Push Press, (115/75 pounds)
9 Toes-to-bar

CrossFit Games Breakdown 12.3



WOD: 3.9.13

We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.
~Maya Angelou

Watch a video for this workout“LOREDO”

Six rounds of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
For Time
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

WOD Demo with CrossFit Paragon


Carl Paoli: CrossFit Games Breakdown 13.1


CrossFit Open 13.1 Prep: The Dream Team Edition