Tuesday, November 27, 2007


Kettlebell Swings
Kettlebell Deadlifts

Monday, November 26, 2007

Workout #125

As many sets as possible in 10 minutes
2 Kettlebell 1/2 turn burpees
5 box jumps

Tuesday, November 20, 2007

Workout #144

Double KB press
Double KB squat

Saturday, November 17, 2007

Workout #143

Thursday and Saturday

3 rounds

10 pullups
10 parkour jumps
10 double kb press
10 single kb squats

Wednesday, November 14, 2007


Thrusters (standard men 95lbs/standard women 65)

Moderate workout:
Adjust Thruster weight
Jumping pullups or jump hold pullups

Tuesday, November 13, 2007

Workout #140

Full workout: 5 rounds for time
Moderate workout: 3 rounds for time

10 Turkish Get Ups (5L/5R)
10 Pullups
20 Pushups

Saturday, November 10, 2007


3 rounds for time
400m run
20 Kettlebell swings (men 20 or 24 kg/women 12 or 16kg)
10 Wall ball (men 15lb/women 12lb)
5 Pullups

MODERATE Workout Substitutions
Adjusted kettlebell weight
15 jumping pullups

Friday, November 9, 2007

Thursday, November 8, 2007

Like a new born baby all over again....

Going back and beginning somthing new is always good. When you do something for a while, you will get better at it. You will improve. You will become comfortable in your world. You may eventually become the best and fastest widget maker this side of the Mississippi! There is something refreshing and terrifying in the experience of starting something brand spankin' new...where you have no idea what you are doing. It can be difficult to put yourself in the position of being a pure novice. Remember your first day of jiu-jitsu? I had no idea what I was getting into or doing. It was a bit unnerving getting into strange and somewhat intimate positions with strangers. Even moreso with acquaintances. When new students join the class, it reminds me of how awkward "the guard" can be for a beginner ;)
There is a very different kind of pressure in starting something new. It is a different kind of challenge. It can be difficult and produce a lot of anxiety but eventually you find that every chunk of learning is a huge new discovery that opens doors to new and unknown worlds. How refreshing!


If I fall behind on the workouts, you can find them and more here: http://crossfitvalencia.com/wordpress/

I will try to keep updated here too...as well as my occasional somewhat philosopical musings on life and grappling.
This should keep you busy for a while though.... :

11/05/07 (Mon) 8:30PM Class
30 kettlebell swings
15/15 ketttlebell press (l/r)
Kettlebell lunges (down width of mat)
150 single jumpropes
Kettlebell lunges (back width of mat)
3 rounds for time

11/06/07 (Tues) 8:30PM Class
3 rounds for time
400m run
21 burpees
12 pullups

11/07/07 (Wed) 8:30PM Class
Workout #118
3 rounds for time
50 air squats
30 pushups
20 shuttle runs
20 burpees

Saturday, November 3, 2007



600m run
25 pullups
50 pushups
100 squats
600m run


800m run
50 pullups
100 pushups
150 squats
800m run

1 mile run
100 pullups
200 pushups
300 pullups
1 mile run