DIY Home Gym – Cheap Flooring


If you are building a home gym and are going to be doing exercises like pushups, burpees where you are getting close to the floor or you are dropping weights, you will want to have some protection on the floor to help absorb some of the noise and protect the floor from weights being dropped on it.

Gym flooring can be expensive, as an alternative after reading about this on the web, I went to a Tractor Supply store and picked up a bunch of 4’x6′ agricultural mats, these are generally used in horse stables, but the are super sturdy 3/4″ thick and only run about $40 each, a bargain compared to other options.


4’x6′ 3/4″ Flooring mat

DIY Home Gym – Crossfit plyometric boxes


The plain old box is a versatile tool in your home gym. You can use it for box jumps, but it can also be used for weighted step ups, reverse rows and a multitude of other movements. I initially looked on the Rogue Fitness website to buy two boxes, but at $125 a pop for a flat pack box which still require assembly (plus tax + shipping), this definitely seemed like something I could make myself at home to save a few dollars.


diy home gym crossfit plyo boxes

diy home gym crossfit plyo boxes

Culbreth Hero WOD


Culbreth Hero WOD

For time:

OK1 double unders 
1 Thruster (65lbs / 45lbs)
2 double unders 
2 Thruster (65lbs / 45lbs) 
Continue doing this until you reach 20 of each movement.  
At 5, do 5 burpees.
At 10, do 10 burpees.
At 15, do 15 burpees.
At 20, do 20 burpees.

In memory of Sgt. Justin E. Culbreth. He joined the Army in 2004 and arrived at Fort Campbell in 2009, according to a Fort Campbell news release. He has since received numerous commendations, including the Purple Heart Medal and medals for service in Iraq, Afghanistan and Korea. “He had his mind set on (the Army),” Walter Culbreth said. “He wanted to serve his country.” Justin was stationed at Fort Carson a few years ago and met his wife, Kimberly here in Colorado, said his father, Walter Culbreth, of Wentzville, Mo.  Justin E. Culbreth originally lived in Wentzville, Missouri prior to joining the United States Army. Sgt. Justin E. Culbreth, 26, born 18 May 1984 completed his last mission 17 November 2010 when insurgents attacked his unit using an improved explosive device.  The attack happened at Panjway district in Afghanistan.  Sgt. Culbreth was assigned to the 1st Battalion, 187th Infantry Regiment, 3rd Brigade Combat Team, 101st Airborne Division (Air Assault), at Fort Campbell, Kentucky.

This is a tough workout taking me 34:18 minutes, the mental agony while doing this work out is crazy. I say this because when you are at round 10, you have just done 55 of 210 thrusters. You are just heading into the bigger sets which is not even half of all the reps. Luckily when I first did this, I was not even thinking about that. Burpees were deceptive. They should not hurt, but they did.

  • Pros of this workout – Simple movement and basic that everyone can do.
  • Cons of this work out – 210 of any barbell movement – especially thrusters, you definitely get sore the next day – Lactic acid burn. it hurts!

I also did this work out starting from 20 in reversal. Reversing this workout does help mentally, however, I am not sure if I am actually any faster…..This took me about 35:48 minutes. Surprising to me, when I did it the reverse, my shoulders were actually tired earlier – I wonder if it is because the bigger sets were done sooner?

Klepto Hero WOD


This Sunday, I realize that I actually enjoy doing a hero work out once a week. 🙂 In fact, I have been really looking forward to this one.

Klepto Hero WOD

4 rounds for time:

27 Box Jumps (24″ / 20″)
20 burpees
11 squat cleans (145 lbs / 100lbs)

In memory of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. He is survived by his wife Susie, daughter Elizabeth, and son David

I finished the workout in 29:26 minutes, averaging about a 7:15 minutes per round – the first and the last round was about this pace which the middle two rounds were slow. I thought that the burpees were going to be the killer (I did it with a 6″ touch), but it actually ended up being the 11 squat cleans.

  • Pros of this workout – A good mix of fundamental cross fit movements.
  • Cons of this work out – Box jumps and burpees really gases you out. It got my heart rate up so quickly such that squat cleans became challenging even at 100lbs. I definitely need to work on my metcon.

Looking forward to my next weekend’s hero wod already!!!!

Muscle up for women – strength building


I got my first muscle up on a Saturday – did 5 in a row and then proceed to lose it for the next several months. It was one of the most frustrating time in the gym for me and as much as my coaches had prepared me for it, I was still incredibly fixated on the fact that I am not getting any more muscle up and it kills me to accept it.

The fact is -> DO NOT GIVE UP!

During the next several months, I continued to swing on the rings as I had been doing but my transition seems to be at its weakest. My coach was really quite the most patient human being on earth – he said to me, until you push your head through the rings, you will not catch the ring dip properly. Look at your toes, look at your toes! This was the cue that I repeat in my mind as I do ever kip and swing.

What did I do in the weeks that followed?

Build it up more with the following:

  1. Strict pull up – 5-6 – minute on the minute for 10 minutes
  2. Strict ring rows with feet on 20-24″ box. There is a difference between ring muscle up and bar muscle up. The positioning of the hands are different. Doing strict ring rowss will improve your strength to be able to pull yourself up the rings. Pull yourself up to the rings, and let the rings touch the chest, and then try to get it to as low to the side of your chest as possible. Do 5 ring rows minute on the minute for 10 minutes.
  3. Strict ring dips – Do 3 ring dips minute on the minute for 10 minutes- as deep as possible.
  4. Jumping Muscle up transition – position the rings just higher than the armpits and practice the transition with as much aggression as possible -> if transition is what you need to work on.

Other than that, BE PATIENT! It will come back.

Apple Watch Tips and Tricks for fixing common issues


Apple recently released it’s latest product, the Apple Watch, after using mine for a while I’ve compiled a list of useful tips and tricks for common issues you may have with your watch, hopefully if you have just got a new watch you will find this post useful, please share if you do. I plan on writing a separate post about using the Apple Watch to track your Crossfit workouts in a little bit. I would recommend quickly skimming this Apple Watch human interface guideline document as well to familiarize yourself with the common terminology used by Apple and this post.

Ralph Hero WOD


Sunday is the day that I like to do weights. This is especially since Mondays are generally rest day for me.

I had several hero WODs that I had selected to do one after the other. Holleyman being one of them and Ralph hero wod was another one. What attracts me most about this WOD are the rope climbs.

 Ralph Hero WOD

Four rounds of:

250 pound Deadlift, 8 reps (Ladies – 165 pound)
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Dmitry Klokov – 425lbs snatch with a pause at the knee, crazy


Dmitry Klokov is a Russian weighlifter, who is known for his crazy strength. I just saw a Hookgrip video showing him performing several snatches at a weightlifting seminar, and it is probably one of the most amazing weightlifting videos I have seen. He snatches 425lbs, with a pause at the knee! Most strong people can’t even deadlift that weight let alone snatch it and hold it in a pause for several seconds at the knee, that just blows my mind. Check out the awesome slow motion version of the 425lbs lift at the end of the video.

Sam Briggs – 4 on 1, Isabel, Fran, Grace, Diane


We previously posted about Dan Bailey performing a WOD that was him against four other people, completing four benchmark workouts in a row, with no break (freak of nature). Crossfit released another video, this time it’s Sam Briggs who performs Isabel (Snatch 30 reps, 135#), Fran (21-15-9 thrusters 95#, pull-ups), Grace (C+J, 135#, 30 reps), Diane (Deadlift 225#, HSPU) in a row against people from Crossfit HQ. The format is a little different from the Dan Bailey video, in that each WOD starts at a certain offset, instead of just being a running clock.

Being the 2013 Crossfit champion, Sam Briggs doesn’t disappoint, there is even a bit of a bonus  surprise at the end of the video. She definitely has one if not the biggest engine in Crossfit right now, excited to see her in the 2015 Open and hopefully this time at the 2015 games where she can challenge for the title again (I’m sure she has been working on her handstand walk, which really cost her a place in the 2014 games finals).

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