Tuesday, March 31, 2009


Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to http://www.beyondthewhiteboard.com/

Monday, March 30, 2009


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post rounds to http://www.beyondthewhiteboard.com/

Sunday, March 29, 2009

I just found this web site: http://www.beyondthewhiteboard.com/ This site is awsome.

Just plug in your stats; Height, weight, some measurements........... and they do the math. You'll get a body fat % and what ZONE count you should be.

Plug in WOD times on your "created profile" and it will graph your progress. They follow the CrossFit main site WODs. They also allow us to link CF APE as a gym and follow our members as a group. Working on that part now.

Check it out at the above link or I have added the site to the "link" bar.


3/31/09-Tuesday FIGHT GONE BAD!!!!!!

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

3/30/09-Monday REST DAY

Thursday, March 26, 2009


10 rounds for time of:
10 Pull-ups
10 Ring dips


Four rounds, each for time of:

800 meter run

Rest as needed between efforts.


Front squat 3-3-3-3-3 reps

Tuesday, March 24, 2009

Monday, March 23, 2009


One round for time:

150 Wallball shots, 20 pound ball.


Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds

Saturday, March 21, 2009


For time:

225 pound Deadlift, 21 reps

Run 800 meters

225 pound Deadlift, 15 reps

Run 800 meters

225 pound Deadlift, 9 reps

Run 800 meters


Let's start using the comments section! Give me your best one liner for this picture, who does this remind you of?

Thursday, March 19, 2009


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.


Split Jerk 1-1-1-1-1-1-1 reps

Wednesday, March 18, 2009


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

3/18/09-Wednesday-Rest day

Sunday, March 15, 2009


St. Patrick's Day

21-15-9 reps of:

Handstand push-ups

Ring dips



Five rounds for time of:

155 pound Hang squat clean, 9 reps.

15 ft Rope climb, legless, 3 ascents.


5 sets of 3 squats

Friday, March 13, 2009

Saturday 3/14/09-Rest day!

Lewis was so inspired by Thursday's photo that he posed with fellow ZCS engineers for his own. I think Lewis is the one with the screwdriver in his mouth, and Scott is the one yelling. Is that Jason with his shirt off?

Thursday, March 12, 2009


An awsome picture out of CrossFit Northwest Tucson. Jimmy we need more fireperson's (you can't say fireman anymore.) Lewis and Scott, if you can drag Zach into the gym he can be in the engineer photo.

Complete as many rounds as you can in thirty minutes of:

Five pull-ups

Five ring dips

15 Sit-ups

Wednesday, March 11, 2009


The CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday, March 10, 2009


Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

3/10/09 rest day

Sunday, March 8, 2009

Monday 3/9/09 5K run. Click on pic to enlarge.

17 degrees & 1" of snow @ 5:00 a.m.

Saturday, March 7, 2009

Sunday 3/8/09

100 Sumo Deadlift High pull-45#'s

50 45# Thrusters

30 pull-ups

Were proud of you Lewis!

Friday, March 6, 2009

Saturday 3/7/09

Clean and Jerk 1-1-1-1-1-1-1 reps

Rest Day 3/6/09

Just a reminder, if you puke at the gym:
1. Try and make it to the gravel, toilet, or a bucket!
2. If you do puke, CLEAN UP YOUR MESS! All of it.
3. Have fun.

Thursday 3/5/09

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Tuesday, March 3, 2009

Wednesday 3/4/09

Deadlift 1-1-1-1-1-1-1 reps

Monday, March 2, 2009

For Tuesday 3/3/09. Damn dirty A.P.E.

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups