Rest Day

For all those people trying to do muscle ups, this video is what helped jeremy and I out a lot!

TUESDAY 090106

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

New Year's Resolution!!!

This is what Katon looks like after the break. We need to start crossfit back up again!!!

Hang Power Cleans 1 - 1 - 1 - 1 - 1 - 1 - 1 reps

Shizuoka crossfit

I've been in Japan for the last two weeks so I had to get creative with my workouts. This is my favorite Japaneses WOD...

Sengen- In the center of the city of Shizuoka there is a mountain. at one end is a budist temple and at the other is a shinto temple. A steep path crosses over the mountain connecting the two temples. I always started the workout from the shinto side... at the Sengen shrine.

sprint up the 100 stone steps


jog the forest path to the top of the mountain (another 1000 steps)


once on top do:

30 handstand pushups
30 flying pullups
100 pushups
100 situps
100 pillar squats

*flying pullups - at the top of the arc release with both hands leaping to the next higher rung.
*pillar squats - body weight squats done facing a pillar with your feet touching the pillar so you have to keep your head and spine perfectly vertical.

I would finish by jogging back down the mountain and then sprinting up and down the 100 stone steps two more times.

12/25/08

100 pullups
100 pushups
100 situps
100 squats

for time

MONDAY 12/15/08

5 rounds for time
275# deadlift 5 reps
10 burpees

12/14/08 WOD

Sad Shark is Sad.

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps