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1. Scott
   FIT
   good CFE OnRamp W1D1 00:05:49

   CFE OnRamp Week1 Day1

   3 Rounds for Time
   5 Pull Ups
   10 Push Ups
   20 Sit Ups

   5:49

   Sit ups are a serious weakness right now. :/

   8 days ago

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2. Scott
   FIT
   good CFE WOD: D Short Intervals D2W4 00:29

   STRENGTH:
   DE: Good Morning (Narrow Stance) 10 x 2 on 1:00 @ 55% of 1RM
   45lbs-45-45-45-65-65-65-65-65-65

   CFE STRENGTH & CONDITIONING WOD:
   5 rounds for time of:
   7 Front Squats, 115 pounds
   21 Dou... read more

   STRENGTH:
   DE: Good Morning (Narrow Stance) 10 x 2 on 1:00 @ 55% of 1RM
   45lbs-45-45-45-65-65-65-65-65-65

   CFE STRENGTH & CONDITIONING WOD:
   5 rounds for time of:
   7 Front Squats, 115 pounds
   21 Double Unders (subbed 3x singles)

   11:23

   Double unders weren't clicking today so went with 3x single sub.
   Next step, consistency.

   17 days ago

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3. Scott
   FIT
   CFE OnRamp W1D1 00:10:00

   Starting from scratch to work on fundamentals. Getting sloppy- already.

   3 Rounds
   5 Pull Ups
   10 Pushups
   20 Situps

   *Forgot to start the timer.

   Worked on my butterfly pullup technique.

   23 days ago

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4. Scott
   FIT
   great CFE S&C WOD 01.03.2012 00:23

   Five rounds, each for time, of:
   3 Power Snatches, 75% of 1RM
   10 Burpees
   Rest 4:30 between rounds

   Used 65# for all rounds: 50sec, 60sec, 55sec, 53sec, 61sec

   I'm always weary about this movement bu... read more

   Five rounds, each for time, of:
   3 Power Snatches, 75% of 1RM
   10 Burpees
   Rest 4:30 between rounds

   Used 65# for all rounds: 50sec, 60sec, 55sec, 53sec, 61sec

   I'm always weary about this movement but it all came back to me. Freezing cold in the garage but good overall.

   about 1 month ago

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5. Scott
   FIT
   good CF Beverly WOD 01.02.2012 00:04:42

   For Time:
   200m Run
   15-12-9
   Air Squat/ Push Up/ Body Row.
   Finish with 200m Run

   4:42

   Brisk morning out there so the second run felt much beter than the first.

   about 1 month ago

   • Comment
6. Scott
   FIT
   good CF Beverly WOD 10.26.2011 00:08:02

   New Year's Resolution starts TODAY.

   Warmup
   2 Rounds:
   20 x Russian Lunges with 10# Plate
   12 KB Swings
   8 box jumps

   5 Rounds for time:
   4 Thrusters (65#)
   8 Hand Release Pushups
   12 Double Unders

   8:02... read more

   New Year's Resolution starts TODAY.

   Warmup
   2 Rounds:
   20 x Russian Lunges with 10# Plate
   12 KB Swings
   8 box jumps

   5 Rounds for time:
   4 Thrusters (65#)
   8 Hand Release Pushups
   12 Double Unders

   8:02

   Had some trouble with the double unders in later rounds. Found my old friend nausea a few minutes afterward, but gotta start somewhere. And it's my first WOD from John M. 's new box.

   about 1 month ago

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   • 

     John M.
     John M.

     Good Job!!! Thanks for the encouragement. It is nice to get feedback from someone outside do one of our WOD's. When I program I try to estimate average time and 8 minutes is what I aimed for on this WOD. You are right in the range which helps me with my programming skills. Keep it up. I'm gonna do it tonight.

     about 1 month ago • Like

   • 

     Scott M.
     Scott M.

     Thanks John. It's my first day back in a looong while. Santa brought me bumpers, kettlebells and a speed rope - so I have zero excuses. Looking forward to the programming as I get back to ruthless fitness.

     about 1 month ago • Like

   • 

     John M.
     John M.

     Santa was good to you!

     about 1 month ago • Like • 1 person

   • 

     Chris You're an Inspiration
     Chris You're an Inspiration:

     Nice work Scott! A bit of inspiration for me on this cold chicago day.

     about 1 month ago

7. Scott
   FIT
   good Project 220 - Day 3

   Pushups
   30-16-12

   Squats
   9-9-6-6-40

   Pullups
   1-2-3-4-5-6(f,1)-1

   5 months ago

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8. Scott
   FIT
   good Project 220 - Day 2

   Pushups
   29-27-11

   Situps
   9-9-6-6-21

   Pullups
   5-4-4-3-2

   5 months ago

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9. Scott
   FIT
   great Project 220 - Day1

   Starting the Armstrong Method to inc pull ups and 200 SUs for obvious reasons. All sit ups done on an ab mat. Pull ups routine in the afternoon

   AM:
   Max push ups: 31-11-12
   Sit ups: 14-10-10-10-31

   ... read more

   Starting the Armstrong Method to inc pull ups and 200 SUs for obvious reasons. All sit ups done on an ab mat. Pull ups routine in the afternoon

   AM:
   Max push ups: 31-11-12
   Sit ups: 14-10-10-10-31

   PM:
   Max pull ups: 7-4-4-4-2

   5 months ago

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10. Scott
    FIT
    tired CFE 09.14.2011 00:30

    Totally gassed. Long road to get back...

    CFE WEDNESDAY 9.14.2011: B MID WEEK 4
    http://www.crossfitendurance.com/b-mid-week-4/

    Strength:
    DE: Deadlift 12 sets of 2 reps, 70kg

    CFE Strength & Co... read more

    Totally gassed. Long road to get back...

    CFE WEDNESDAY 9.14.2011: B MID WEEK 4
    http://www.crossfitendurance.com/b-mid-week-4/

    Strength:
    DE: Deadlift 12 sets of 2 reps, 70kg

    CFE Strength & Conditioning WOD:
    As many rounds as possible in 15:00 of:
    7 Overhead Squats, 55 pounds
    9 Pull ups
    21 Double Unders

    Completed 3 rounds in 10min. Couldn't string the DUs together. Probably should have scaled a bit more drastically to match my skill level.

    5 months ago

    • Comment
11. Scott
    FIT
    alright CFE 09.12.2011 00:30

    CFE 9.12.2011
    http://www.crossfitendurance.com/b-long-intervals-day-1-week-4/

    Strength:
    ME: Weighted Dead Hang Pull up
    all singles: 25# - 35 - 40 -45

    CFE Strength & Conditioning WOD:
    For time... read more

    5 months ago

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12. Scott
    FIT
    alright BodyWOD "Grijalva"

    Buy-In
    25 Supine Bicycle
    25 Front-to-Back Hollow Rock
    400m Run

    WOD:
    “Grijalva”

    2 Rounds of:
    Max Reps Push-Ups (30, 8)
    Max Reps Strict Pull-Ups (12, 4)
    25 Air Squats
    400m Run*
    *scaled from 5 rnds
    ... read more

    Buy-In
    25 Supine Bicycle
    25 Front-to-Back Hollow Rock
    400m Run

    WOD:
    “Grijalva”

    2 Rounds of:
    Max Reps Push-Ups (30, 8)
    Max Reps Strict Pull-Ups (12, 4)
    25 Air Squats
    400m Run*
    *scaled from 5 rnds

    http://bodywod.com/2011/07/01/grijalva-2011-06-30/

    6 months ago

    • Comment
13. Scott
    FIT
    good CFE 08.19.2011 00:30

    Warmup:
    jumping rope - 5min
    CF Gymnastics WU - 3 rounds

    Strength:
    DE: Barbell Rows
    45#(3) - 45 - 55 - 55 - 65 - 65 - 65

    CrossFit:
    As many unbroken* rounds as possible in 12:00 of:
    3 Thrusters, 95... read more

    Warmup:
    jumping rope - 5min
    CF Gymnastics WU - 3 rounds

    Strength:
    DE: Barbell Rows
    45#(3) - 45 - 55 - 55 - 65 - 65 - 65

    CrossFit:
    As many unbroken* rounds as possible in 12:00 of:
    3 Thrusters, 95 pounds
    21 Double Unders

    7 full rounds (4 unbroken)

    6 months ago

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14. Scott
    FIT
    good CFE 08.17.2011 00:30

    Strength:
    DE: Front Squat
    40kg(3) - 40 - 50 - 50 - 50

    CrossFit:
    10! (10, 9, 8, 7…3, 2, 1, reps) for time of:
    Push Press, 65 pounds
    Box Jumps, 24″
    Toes to Bar
    8:49

    http://www.crossfitendurance.com... read more

    Strength:
    DE: Front Squat
    40kg(3) - 40 - 50 - 50 - 50

    CrossFit:
    10! (10, 9, 8, 7…3, 2, 1, reps) for time of:
    Push Press, 65 pounds
    Box Jumps, 24″
    Toes to Bar
    8:49

    http://www.crossfitendurance.com/mid-week-12/

    6 months ago

    • Comment
15. Scott
    FIT
    good CFE 8.13.2011 00:45

    http://www.crossfitendurance.com/tempo-tt-day-1-week-11/

    Warm up
    .25mi jog
    3 x (3 handstands, 5 ring pushups, 10sec frog stand, 10 air squats, 10 30# KBS)

    21-15-9 reps for time of:
    Overhead Squat... read more

    http://www.crossfitendurance.com/tempo-tt-day-1-week-11/

    Warm up
    .25mi jog
    3 x (3 handstands, 5 ring pushups, 10sec frog stand, 10 air squats, 10 30# KBS)

    21-15-9 reps for time of:
    Overhead Squat, 95/65 pounds (45#)
    Toes-to-Bar (scaled to hanging high leg lifts)
    Ring Dips (changed to bar dips after first round due to ROM)
    9:08

    Lots of weaknesses, but gotta start somewhere.

    6 months ago

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16. Scott
    FIT
    alright BodyWOD Sprints, Push-Ups, Su... 00:24

    http://bodywod.com/2011/07/01/sprints-push-ups-supine-bicycle-2011-07-03/

    Only 80 degrees this morning. Ran at Gus Garcia track and sprinted on the infield. I actually did rounds of 20 supine bicy... read more

    7 months ago

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17. Scott
    FIT
    BodyWOD Squat Jumps, HSPU - 2... 00:06:38

    Working on bodyweight WODs since I don't have access to a gym right now. Equally brutal even if there aren;t weights to throw around besides my own.
    http://bodywod.com/2011/07/01/squat-jumps-hspu-2... read more

    7 months ago

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18. Scott

    Trying to get fit again but having a hard time getting to the gym after the move. Trying to stay on the CF/CFE bandwagon at home with bodyweight exercises and add equipment when I can. Not ideal bu... read more

    Trying to get fit again but having a hard time getting to the gym after the move. Trying to stay on the CF/CFE bandwagon at home with bodyweight exercises and add equipment when I can. Not ideal but It's what I have access to and it's kinda the foundation of crossfit garage gym ideology.

    7 months ago

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    • Comment
19. Scott
    FIT
    good Core Workout 00:20

    Morning core workout
    45 crunches
    10 pushups
    25 sides
    10 pushups
    25 reverse extensions
    10 pushups
    25 4-count sets flutters
    10 pushups
    25 4-count crossover flutters
    10 pushups
    25 4-count side-to-side... read more

    Morning core workout
    45 crunches
    10 pushups
    25 sides
    10 pushups
    25 reverse extensions
    10 pushups
    25 4-count sets flutters
    10 pushups
    25 4-count crossover flutters
    10 pushups
    25 4-count side-to-side flutters
    10 diamond pushups

    Added level of difficulty with two dogs attacking your feet.

    7 months ago   

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20. Scott
    FIT
    good Boxing Conditioning Class 01:00

    Boxing Conditioning Class (Hour School)
    http://hourschool.com/courses/101-boxing-conditioning

    20 minutes sprints and cardio
    20 minutes core
    20 minutes technique (jab, right and breathing)

    It's a ... read more

    Boxing Conditioning Class (Hour School)
    http://hourschool.com/courses/101-boxing-conditioning

    20 minutes sprints and cardio
    20 minutes core
    20 minutes technique (jab, right and breathing)

    It's a LOT easier when not hungover. Jab is getting stronger. Finding my balance and center more to stay grounded. Crazy hot today (100+) so the shade wasn't much help either. This is getting fun.

    7 months ago

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