Sunday, July 31, 2011

Star F***ers

The most feared man in my home box, Ronnie Teasdale!!!
Watch out for this guy, he don't F**k around with his training. They train HARD with no excuses!!! Future Games Crusher is my prediction!!!!
Athletes await the announcement of WOD 7
Emcee and former Arm Wrestling Champion Travis Bagent
Jeremy Kinnick
Rob Orlando!!!!!
Peanut would totally take him!!!!
20 year Navy Seal and Leader of Kokoro Camp Mark Divine. I made him laugh cause I am a dork!!!
Katie Hogan!!!!
She is actually like two feet taller than me!!! Severe ducking going on!!!
325lb Thrusters? No problem!! Been Crossfitting since Janurary? No Problem!!! Danny Nichols
240lbs is his bodyweight and he was chosen to do Amanda for his regional team WOD!!! Thats 9-7-5 Muscle ups & Squat Snatches (135/95). Oh ya, they won the event!!!!!
THE CHANS ARE READY!!! Matt & Cherie Chan!!!
Chan Fan Squared!!!!
Former Navy Seal Pat Sherwood
Peanut would take him

2008 Crossfit Games Champion and brand new mother Tanya Wagner!!!!  Everyone should look that good after a child...what's your excuse?

Box owner and UFC Badass Jason "The Athlete" MacDonald
Current Navy Seal and backed by the Sea of Green Mafia, Joshua Bridges!!! See a pattern here anyone??? Peanut would take him!!!
He fights at 185lbs!!! Made him laugh too

Former Navy Seal and Crossfit Games WOD programmer "The Dave Castro"

Former Navy Seal and present day Ninja WENDO!!!!

Friday, July 29, 2011


Santa Monica Pier
It's very late, me and Peanut are beat, burnt, and dehydrated so I will keep it short. Today at the Games has been the best day of my life. The crowd, the people, simply amazing. Many of us average Crossfitters get caught up in trying to be fast and trying not to "look" too bad in front of others when training. I will tell you what, in this community its all about the effort, time does not matter. I sat and watched as this  stadium full of the worlds fittest people helped their own through grueling WOD's with cheers, screams and love. When a competitor crushed a WOD they cheered.  But, but..., when one of the athletes struggled, could not lift a weight, could not get up the rope, or could not finish a workout THAT is when they really cheered, and screamed. Something about an athlete crying on the floor unable to make a rope climb suddenly picking themselves up through screams and cheering and encouragement and getting up that rope and hearing the stadium erupt in a frenzy so loud you cant hear yourself think. Gives me chills. Can't put it into word really. So next time you are fighting through a WOD, everybody is done and you just don't know if you can get another rep, remember one thing. The REAL Crossfitters love to see Elites do their thing, but overcoming adversity with the help of your family is really what drives this community. The cheers for the fast are loud, but the cheers for those struggle are deafening and will never be forgotten. Humbled.

Tony Budding
Matt Chan in front row. He is huge!!!
Kristan Clever's mom
The lady's hit the water

Amanda Allen
Nick Urankar
Dave Lipson!!!!
Speal! Speal! Speal!
It's on!!!
Viking Power!!!

Thursday, July 28, 2011

Off to the Games!!!

Arrived in LA today, dehydrated, tired, and starving. By the time we got to our hotel we had to make a choice to eat and miss training or get a WOD in at a new gym. So off to the gym it was!!! We went to Crossfit HAX owned by Max Shippee. Max is awesome, he took care of us and made us feel at home!!! One of the trainers there is Stephanie Psick a LFL (Lingerie Football League) Player Here are some pictures.
Here we are with the coaches
That's Max on the far right, owner, coach and all around cool dude!!!

Nice set up

Sweet mural
Here is the board. The number in front of the time is the weight of the walking lunge. Danyelle actually did the Rx'd weight of 25lbs for women.

Friday, July 22, 2011


The Veteran: Chris Spealler

By CrossFit on 07.22.11
Chris Spealler is the only individual competitor to be competing in all five of the CrossFit Games. In this interview, Spealler discusses how he's grown as an athlete from 2007 to 2011 and gives some words of wisdom to Games hopefuls.
"The only way you can win is if you allow yourself to believe you can win, and you never compare yourself to any of the other athletes ... I want to be the best.”
This year, you are the only individual athlete competing at the CrossFit Games for the fifth time. What have you learned over the years?
That I need to go in setting the goal of winning and putting that expectation on myself is OK. But in order to get there, I can’t worry about anyone else. I can only focus on what I know how to do and what I need to do. Also, you don’t have to win any one event in the Games to win. You need to be consistent, and you never know what is going to happen, so never quit.
How have you grown as a person and an athlete over the past five Games seasons? What moments stick out to you as particularly meaningful turning points?
I think I’ve matured quite a bit mentally, as a competitor. Even since my experience with wresting. I am in a much better position mentally to allow myself to perform to the best of my abilities. 
I think of two meaningful turning points. One is the 2009 Games where I think HQ learned a lot about programming for the Games. I think it was a great competition, but they learned how to program for a better event and competition for the 2010 and 2011 Games seasons. Second was the move to the Home Depot Center and the involvement of Reebok. This is going to be a professional sport, and in some ways, it already is for some of the athletes. Personally, I think it’s one of the best things for the competitive side of the community.
Do you consider your Games experience an advantage over other, less experienced competitors?
Absolutely. I think I am more in tune with my nerves, the venue, and how to manage the workouts as well as time in between them. Even little things like what hotel to stay at are all things that I don’t worry about and have a bit of a system in doing.
How is 2011 Chris Spealler different from 2010 Chris Spealler
The only thing different is that I am more fit. My numbers have improved on both ends of the curve.
What do you hope to do differently in competition?
I really don’t want to do anything differently this year, as far as my approach and focus. I went to win the Games last year, and I’m going to do that again this year. I think I did learn that I need to stay mentally focused on every workout. Last year, with the sandbag WOD, I found myself a little less focused with the time of night that I did and being outside my element. Working to not let that happen this year.
Do you ever plan on taking a break from competing or will you compete as long as you qualify?
I think if I ever took a break, that is when I would ‘retire’ – if you could call it that – from competing. At this point, I don’t think you can take a year off and just kick around your training for fun and hope to come back another year. 
Competition is stiff and the demands being placed on the athletes are getting more and more difficult. As long as I have the desire and my fitness is improving, I’ll be showing up for competitions on an individual basis. And when that starts to go to the side, I’ll do everything I can to get on a team.
Some people say as long as they try their hardest, they’re happy with their performance, no matter what the outcome. Do you agree with that? 
I do agree with that, but if that is the only thing competitors think of, then why are they competing? I compete to win. And if I do my best and fall short of that, so be it. I will allow myself to be discouraged by that. But the only way you can win is if you allow yourself to believe you can win, and you never compare yourself to any of the other athletes. If you compare yourself to others, you will only be as good as they are. I want to be the best.
If you could give someone just getting into the sport a piece of advice, what would it be?
Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher. 
Don’t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective.
Finally, find your weaknesses, make friends with them, then beat them to death.

July 21, 2011

Yoga with LaLa!!! Everybody has been hitting it pretty hard lately, as all people who Crossfit do, and it was time to program some active recovery. What better way than to do this than with Yoga!!! 3-2-1 Ouch my hips!!!! Many people forget that flexibility happens to be one of the ten general points of fitness. I know I am lacking but I am trying!!!!

July 20, 2011

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

I looked at this WOD and all I could think was "DAMN". I felt this was a good time to give the class a slight break from Mainsite as I felt this one would push them over the edge and straight into the nut house!!! LOL!!!!! This one took Kristan Clever 39:31!!!! I decided to make a day of it and do the WOD. It had all of my weakness so I figured what the heck! I never ever claim to be fast but at least I don't quit, and that is all I ask of any of our crew. Sean did this one a day later as he was up for a challenge. Godspeed Sergeant Small!

Jack-  76:08 Rx'd

Done on 7/21/2011

Sean- 85:21 Rx'd

DB Football Day 4
200m x 10 w/ 2 min rest between rounds
DB- 1:27, 1:32, 1:07, :45, :40, :34, :41, :35, :37, :29
3 hours rest
-1000m row
-3 min  rest
-50 burpees
-3 min rest
-50 box jumps (24/20)
-3 min rest
-800m run

Carmi- 3:58, 4:17, 3:20, 3:45
DB- 4:00, 4:47, 4:25, 5:00
JManator- 425, 4:26, 2:43, 4:16

Peanut's WOD
-30 power clean
For time

Peanut- 2:34

2 hours rest

-50 box jumps (20)
-3 min rest
-800m run

Peanut- 2:04, 4:07

Danyelle had another killer WOD today. Her previous best 30 power cleans were 4:16 with 60lbs, 
Today she did 2:34 with 65lbs! Awesome job!!!

July 19, 2011

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Man the squats really made this one a killer! Very nice balance of power and body weight! I choose to take the push press from the floor and thad made it even worse! LOL!!!! Hurt me later but I got my 21 rep set of deadlifts unbroken!  Here is how it went!

Jack- 18:23 Rx'd
Jen- 12:26 (95lbs/ 37lbs)
Terry- 18:02 (210lbs/ 95lbs)
FloJo- 15:18 (95lbs/ 33lbs)
Sean- 14:48 (135lbs/ 72lbs)
Fresh- 18:09 (205lbs/ 100lbs)

July 18, 2011

DB Football Day 3

-20 one arm KBS
-20 calorie row
-20 jump squats
 3 rounds for time

DB- 15:53
Showtime- 15:01
Fresh- 15:25

3 hours rest

-One arm OHS