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Derek Simonds
01-03-2009, 04:59 AM
I was trying to figure out what to do with a group of 5 guys today and TKO might be just perfect!

I can't wait for you to see the garage it is totally dialed in. I got rid of the desk and put a whole ton of stuff into the attic so a lot more room. I also got the TV/DVD combo hooked up into the stereo and we watched Boondock Saints while working out yesterday.

I just might have to paint Aequitas and Veritas on the wall above the TV.

Leo Soubbotine
01-03-2009, 05:37 AM
I'd like to do that in my gym too!

Leo Soubbotine
01-03-2009, 08:45 AM
Power clean 90 kg/1
HSPU -> abmat + 15 kg x10 reps

Power clean 92.5 kg/1
HSPU -> abmat + 10 kg x5 reps

Power clean 95kg/1
HSPU -> abmat + 10 kg x 8 reps

Power clean 97.5/miss, miss
HSPU -> abmat + 10 kg x 8 reps

Power clean 80 kg/1
HSPU -> abmat + 10 kg x 7 reps

Power clean 85 kg/1
HSPU -> abmat + 10 kg x 6 reps

5 minutes of
Handstand Wall Run - that was pretty hard

Did some Wall Pike Press HS and Pike press to headstands and finished off with 10 wrist pushups against the wall.

Good day.

Chris H Laing
01-03-2009, 09:43 AM
5 minutes of
Handstand Wall Run - that was pretty hard

Did some Wall Pike Press HS and Pike press to headstands and finished off with 10 wrist pushups against the wall.

The GB WOD strikes again!!!!

I'm doing HS wall runs in my workout today too :p

Scott Clark
01-03-2009, 12:45 PM
I like the med ball volleyball match Leo. Inventive!

Leo Soubbotine
01-03-2009, 01:16 PM
Hooverball (http://en.wikipedia.org/wiki/Hooverball) - a lot of fun, can't say it was my idea though.
Hooverball being played on the south lawn of the White House.

Leo Soubbotine
01-05-2009, 06:42 AM
Run 400 meters x4 times. Start each run every 4 minutes on the clock.

rest 5 mins

Complete two rounds:
30m tire drag sprint
30 seconds of a jumping air squat -drop to full depth
Senders - several feet - consisted out of 2x22 inch, 2x17, 1x28 inch boxes and a gymnastics wedge folded - jumped over all of them, except jumped onto 28 and jumped off.

Pike stretch with 45 lbs plate 2 x30 seconds

An hour later
Worked on some Press 2 HS, Pike lowering from HS and Freestanding HS and HS Walking. Starting to feel a lot more control in my low back/hips while being inverted.

Good day.

Replaced the bottom bracket on my bike this weekend - it's all quiet again and ready to roll.

Leo Soubbotine
01-06-2009, 01:51 PM
I, Biked to the cheer gym.
Tumbling for 90 minutes - stretching, then worked progressively on:
lunge to handstand
forward roll
lunge to hs to forward roll
round off
some backtuck drills and backhandspring drills, then a few spotted BHS.

Good time.

II. Biked to the gym and did some ring work:
3 rounds of
Jumping muscle up->
Ring Dip ->
Back fall into invert (first ones today!) ->
Skin the cat ->
L-sit ->

and 3x10 tucked 360 degree pulls, rested 5 mins and did CF Evo WOD

III. Hang Power Clean - heavy single
70 kg/1
80 kg/1
85 kg/1
90 kg/1
95 kg/1
100 kg/1
102.5 /1 (225 lbs PR)
Was hoping for 90 kilos, so this was a pleasant surprise, then did

Three rounds for time
Deadlift x10 reps @ 270 lbs
Box jump x25 reps
5:27 rx'ed.

Eating my chicken breast, banana and apple sauce right now.

Leo Soubbotine
01-07-2009, 03:20 AM
Saw on T. Ferriss' twitter - Work and Boredom.

That's very similar to how I've always felt about my work. I don't care if it's hard, I just can't do it if it doesn't make sense to me or I'm not putting my best effort to it. Other ways it's not worth doing.


Leo Soubbotine
01-07-2009, 08:39 AM

That was one of the worst one's I've done in a while and a continuous forearm pump is still with me.

Double unders:
First 6 minutes 10 sets of 10
Last 4 minutes 5 sets of 20 = 200 total DU's in 10 mins

Push Jerk x7 @ 187 lbs (85 kg)
Pull-ups x20

All PJ's unbroken (surprisingly, since everything above my waist is sore as hell) and first two sets of Pull-ups unbroken. Great misery!
Loved it.

Leo Soubbotine
01-08-2009, 04:46 PM
18 mile bike ride this morning with Marty - from Winter springs Central Winds Park to Big Tree to Panera Bread in Lake Mary (some mid way cheer-up with double Espresso) and then to the gym, Monique gave us a ride back to the park.

Tumbling from 2:30 to 3:30 - handstands, round offs and quite a bit of backhand spring practice - much better today. A bit rough because my upper body is super sore.

5pm GymnasticBodies WoD
DB PL 2x25 lbs (2 reps) + MU variation (3x green band muscle up)
Negative BL (2 reps) + GHD Leg raise against a light band (5 reps)
Negative FL (2 reps) + L-sit lifts (blue band assisted 5 reps)

Finished the workout with 10 Bridge Wall Walks

Then did:
HSPU Ladder to 20 kg + Abmat
6 rds in 7 minutes

10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Knees-To-Elbows
8:46 rx'ed.
That sucked but I went through it a lot faster than anticipated

Great day. Energy is good. Going to eat a tub of icecream tonight and watch a movie. Fight Club may be?

Leo Soubbotine
01-09-2009, 05:35 AM
That was an awesom-o workout!
I. PSn
72.5/f,f,1 (160 lbs)
62.5/1 x3 sets

II. Three rounds
30 seconds on/30 off
Deadlift (Use Power Snatch max)
Row (Calories)


10 sets of 10 GHD situps (goal - all sets unbroken. A set every 45 secs:
6:51 rx'ed.

Looks like a beautiful morning outside.

Leo Soubbotine
01-10-2009, 10:38 AM
6 rope climbs. Worked on climbing hands only and then used legs when necessary. All descents with leg help.
3x 10 box jumps 28 inches,

Worked on handstand pushup, finished off with

How many rounds in 10 mins of
7x Thruster 2x65 lbs db's
7x Pullups chest to bar.
25x Double Unders

4 rounds - sucked the life out of me. - forgot the 60's at home, so used more weight. BW 232, so 2x65 is the DB's for 260 lbs dude.
Worked on getting pullups high and smooth, buttefly kipped quite a few of them.

Good day. Beautiful weather. Going to get out and walk around after lunch somewhere.

Leo Soubbotine
01-12-2009, 06:51 AM
Sunday - Bike ride @ 11am. Easy pace about 13-15 miles. Had the smallest cheat meals over the weekend - only 2 bowls of ice cream on Sunday. Getting much better now that the holidays are over.

Monday - BW 229.5 (-3 lbs). Paleo is magical.

Clean complex
Power Clean + Cln + H Pwr Cln + H Sq Cln + Cln
89, 132, 176, 203 lbs. Good. Was hoping for 176.

Death by Push Jerk
10 rounds with 176 lbs (80 kg). Good. Was hoping for 8-9.

Did some L-sits and swinging bar dips before the WoD for fun.

Leo Soubbotine
01-13-2009, 02:34 PM
2pm - tumbling for 1hr. Handstands, handstand pops, bound round offs and spotted backhandsprings. Fun!

5 pm -
Three sets. One set every 4 minutes:
Burpee x15,
Run 400 meters.

Rest 5 minutes exactly after the end of 3rd set, then

Three sets. One set every 4 minutes:
Pull-ups x15
Run 400 meters

Ugh, that was a great workout, I can barely spell, my forearms are shaking.
Subbed 250 m row (damper 10) for 400 m run - wet outside.

Goal was - sub-1:45 on Burpee/Row and 1:30 on Pullup/Row for all rounds and try not to break any sets.

1:31, 1:34. 1:43

1:19, 1:13, 1:16

All sets unbroken. Great success. Excellent WoD.

Leo Soubbotine
01-14-2009, 09:00 AM
Also yesterday did some HS Wall Runs - much easier on the second try.

BW 230.5

Front squat 21 reps (Men use 135 lbs, Ladies use 85 lbs)
Double Unders 50 reps
Ring Dips 9 reps

Front squat 15 reps
Double Unders 50 reps
Ring Dips 15 reps

Front squat 9 reps
Double Unders 50 reps
Ring Dips 21 reps

12:41 rx'ed.

No juice in my legs, felt like a grinder workout. Under 15 was going to be good, under 12 would've been the super goal, so the time is good.

Josh Everett trailer is cool on CF.com

Leo Soubbotine
01-14-2009, 05:36 PM
Tonight in between classes: 5 rounds of 3 bottom of the chest to bar pull-ups, 3 muscle up rows, 3 ring dips.

For kicks.

Derek Simonds
01-15-2009, 08:38 AM
Jr and I have been doing the HS Wall Runs but the little sucker can now do them free standing. When they are freestanding we call them Thomas Touches don't know why but that is the name I learned with the gymansts.

Yesterdays workout was crazy man. I would have been toast.

Leo Soubbotine
01-15-2009, 03:17 PM
Today - nothing. Worked am, bought about 30 lbs of meat from costco, took the night off. After a nap, uploaded photo to CF Evo, punched in the blog posts for tomorrow and Saturday. Back to bed. Recovery time!

Leo Soubbotine
01-17-2009, 01:20 PM
Yesterday -- did nothing, except for max calorie row in 1 min - 37.

10->1 Push-ups
1->10 Pull-ups
5 or 6 mins.

Hang Sq Snatch + Pwr Sn + Sq Sn - heavy single
up to 65 kg. Missed 70. No gas in tank

3 rope climbs.

Cut the workout short - was dragging, so will let myself recover a bit more.

Leo Soubbotine
01-27-2009, 06:20 AM
Saturday Jan 24th - Iron Knight Competition: situps, push-ups, pull-ups, body carry, tire flipping, some simple math problem, HumVee push while running about 5 miles.
Total time 1:15 or so.

Thrusters (empty bar or light db's)

Run 400 meters
50 Push-ups
5 Clean & Jerks 62.5 kg

Run 400 meters
40 Push-ups
10 Clean & Jerks

Run 400 meters
30 Push-ups
15 Clean & Jerks

Run 400 meters
20 Push-ups
20 Clean & Jerks

24:55 rx'ed.

Was shooting for sub 30. The heart rate wouldn't drop the whole time - recovery is still a bit off but feeling good.
Awesome WoD.

Leo Soubbotine
01-27-2009, 06:49 PM
Complete three rounds:
5 Cast Wall Walks
10 Plyo push-ups off 12 inch boxes.
15 Wallabys

5x5 Romanian Deadlift, double overhand grip only, no straps. Hook allowed.
60 kg
80 kg
100 kg
120 kg
100 kg

5x5 DB Shoulder Press
65's x2

Thruster ladder 1->10 with 95 lbs
(you have to pick up weight from floor for each set; you cannot go from one set into another without placing weight on floor; you cannot fraction each set; you have to drop the weight after each set is done; if you attempt a set (say 6 reps) and you fail on the 6th rep, you start over on the 6 rep set again; time the entire ladder).

5:39 - a lot worse than anticipated.

Derek Simonds
01-28-2009, 07:02 AM
I would be finished after the finisher. That looked like a great workout all around.

Leo Soubbotine
01-28-2009, 05:10 PM
Warm-up: Play with Handstands & Senders Plus for 15 minutes

Five rounds for time
2 Rope Climbs
12 Ring Dips
24 Double Unders

21:00 rx'ed. That was really good. I'm sore like it's my first week of CF ever! Rode my fixie to the gym - that helped with some walking ability. Senders were fun. Was able to jump over 28 inch box without a sweat many times. Couldn't do it last month.

Also I'm going to the CF Olympic Weightlifting Cert next weekend as one of the assistant coaches - going to be working side by side with Coach B, Casey B and Natalie Woolfolk. Super stoked!

Leo Soubbotine
01-29-2009, 06:48 AM
8 rounds tabata alternating (4 rds each exercise)
KB swing 16 kg

WoD: "Helen"
8:08 rx'ed. PR by 1 sec.

Just because one can not walk - doesn't mean one can't get a PR.
That hurt. Wish I'd done at night - would've been sub-8 for sure!

Allen Yeh
01-29-2009, 06:57 AM
You are a machine.

Leo Soubbotine
01-29-2009, 07:45 AM
Doing my best.
Weigh-ed in today @ 228. Dropping down a bit - good thing. It'll be easier on BHS and Back tucks if I'm lighter.

Actually it's 11 sec pr on Helen - last time was 8:19. Was too messed up to even realize it after finishing the wod. :D

Leo Soubbotine
01-29-2009, 02:03 PM
2nd wod for today:

Tumbling 1 hr. As always - handstands, pop handstand, cartwheels, roundoffs & r/off up the incline and off the mat, HS snap downs, backhandsprings spotted and some backwards roll plus stretching.


Three sets:
Skin the cat x2 + 180 deg Front Raise 2x15 lbs x5 reps

Three sets:
DB planche 2x35 x2 reps + Weighted Dips +15 kg x3 reps

Three sets:
Neg Front Lever x2 + Toes to bar x3

Leo Soubbotine
01-31-2009, 09:33 AM
bw 230

Clean and jerk
107.5/1 (237)
112.5/f - had the power for it, technique is solid, the ability to get under the weight diminishes with lack of practice. Everything felt good though.

30 (PR from 26! Finally!)

Score= 237+30+27+21= 315

Had a bottle of gluten free Woodchuck cider last night. Pretty good stuff.
Ready for the Fight tonight! Go BJ Penn aka "The Fight Gone Bad dude"

Leo Soubbotine
02-02-2009, 05:32 PM
BW 230

Three rounds of:

A. As many rounds as possible in 3 minutes (1 round = 1 point):
5 Push Press (Men use 95 lbs, ladies use 65 lbs)
5 Pull-ups

B. Row as far as possible in 3 minutes. (1 point for each 100 m rowed)

Rest exactly 3 minutes between A & B and between rounds.

Score is a sum total of all points.

Row - 8, 8, 8
PP+PU - 7, 7, 7
Total = 45 rx'ed.

Great hard WoD. Couple blood blisters to show for it. No biggie.

Leo Soubbotine
02-03-2009, 12:51 PM
Tumbling - 1 hr. Cartwheels, cartwheels from kneeling, bound roundoffs, handstand hops and handstand forward rolls. Snapdowns and spotted backhands springs off the end of the springy run (not sure the name)
Got one BHS by myself with no spot! Yee haw!

Finished with some backward rolls - back tuck assistance stuff, since I can't roll backwards for shit.

Then at CF Evo:
10 mins of HS Walking ladders - worked up to 6 max.
4 sets of 2 - straight leg press to headstand. Low back fried.

30 Burpees
10 GHD sit-ups
20 Burpees
20 GHD sit-ups
10 Burpees
30 GHD sit-ups

9:17 rx'ed. I was so done by that point. Low back was giving me a bit of a hard time on GHD due to all the previous work. Not too bad though.

Good day.

Leo Soubbotine
02-04-2009, 12:53 PM
Rack jerk bnk, clean grip - new lbs bumpers from Rogue:

Rack jerk (from the front):

Shoulders are tired. It was easier to jerk from the front than from the back. Weird.

10 Deadlift (Men use 135% BW, ladies use 110% BW)
30 Double Unders
8 Deadlift
30 Double Unders
6 Deadlift
30 Double Unders
4 Deadlift
30 Double Unders
2 Deadlift
30 Double Unders

7:25 Rx'ed.

Used 315 which is a bit more than supposed to, but it looks pretty on the bar. Wasted about 20 sec - jump rope broke on the first set, so had to also get slower rope. Deadlifts were a lot easier than expected. Good thing.

Leo Soubbotine
02-05-2009, 08:20 AM
Five rounds for time of:
15 Split Cleans 2x40 lbs
21 Pull-ups

13:56 rx'ed.


Leo Soubbotine
02-06-2009, 06:37 AM
Spotted Back Hand Spring Video (http://www.youtube.com/watch?v=XOv5uhjqYfY)


Derek Simonds
02-06-2009, 06:46 AM
Dude as soon as I saw the link I clicked over to view your Back Handspring! Sadly it was a bad link.

Can't wait to see it.

Leo Soubbotine
02-06-2009, 06:55 AM
the links work.
Here's another shot:

Derek Simonds
02-06-2009, 08:04 AM
Yep very nice. BTW that is a whole lotta man flying around there.

Leo Soubbotine
02-06-2009, 11:13 AM
This lotta man just rode 22.5 miles on my uber fixed gear bike and tomorrow morning I'm heading out to Coach B's Weightlifting Cert!

Excited as a fat kid in ice cream factory!

Kevin Perry
02-06-2009, 12:29 PM
mm ice cream. Let us know how the cert goes. Coach B rocks.

Leo Soubbotine
02-06-2009, 06:10 PM
Kevin - I'm twice as excited because I get to coach. This is bigger for me than any PR's I've ever had because just last year I was a participant.

Kevin Perry
02-06-2009, 08:22 PM
ah awesome, I hope to be in a coaching position one day. Sound like your going to have a blast!

Leo Soubbotine
02-08-2009, 05:31 PM
Saturday at Harbor City - CF Olympic WL cert.

I. Work up to med heavy sn pp + ohs
up to 205 lbs

II. 5-4-3-2-1 reps for time
Sq Clean & Jerk
Muscle -up

12:43 rx'ed. C&J were easy, Mu's were a pain. Did a full deadhang one earlier that morning though.


I. Power Clean + Push jerk + Squat Clean + Split jerk complex
95 lbs, 135 lbs, 185 lbs, 225 lbs, 245 lbs (missed the pj, but did all the rest of them)
That's a PR for the power clean up from 231.

Squat clean & jerk 250 lbs/1 right after. No problem. Casey, Natalie and Sage watching - that was cool.

II. Met-con:
3 rounds for time
5 Deadlift 275
10 Box jump 28-30 inches
15 Push-ups


III. 10 rounds of chest to bar pull-ups with 10 breaths between sets.

Good day. I'm beat now. Hell of a time at the cert. Will write it all up on Tuesday. Going to give Monique a break in the morning and come in to coach.

Leo Soubbotine
02-09-2009, 04:38 AM
I. Work up to med heavy sn pp + ohs
up to 205 lbs

II. 5-4-3-2-1 reps for time
Sq Clean & Jerk 185 lbs
Muscle -up

12:43 rx'ed. C&J were easy, Mu's were a pain. Did a full deadhang one earlier that morning though.


I. Power Clean + Push jerk + Squat Clean + Split jerk complex
95 lbs, 135 lbs, 185 lbs, 225 lbs, 245 lbs (missed the pj, but did all the rest of them)
That's a PR for the power clean up from 231.

Squat clean & jerk 250 lbs/1 right after. No problem. Casey, Natalie and Sage watching - that was cool.

II. Met-con:
3 rounds for time
5 Deadlift 275
10 Box jump 28-30 inches
15 Push-ups


III. 10 rounds of chest to bar pull-ups with 10 breaths between sets.

Leo Soubbotine
02-10-2009, 02:52 PM
Today: Tumbling about 45 mins. Still super shot from weekend.

Push press - up to 205 lbs /3 PR
Back Squat high bar - up to 315 lbs /3

Handstand pushup practice - 15 reps to 10 lbs plate and abmat

Leo Soubbotine
02-11-2009, 09:27 AM
400 m run
21 Ring Dips
18 Sit-ups

400 m run
15 Ring Dips
30 Sit-ups

400 m run
9 Ring Dips
42 Sit-ups

9:38 rx'ed. Pretty good. Nice and quick. Perfect day!

Leo Soubbotine
02-12-2009, 12:26 PM
4:22 rx'ed. Wasn't expecting a PR today - for I'm still a bit sniffly and lightheaded at times. So went to Tumble for an hour. That was really good. Fran was just miserable. First set unbroken, the rest all partitioned (except for last pull-ups).

Good day. It's been a long two weeks.

Leo Soubbotine
02-13-2009, 04:54 AM
Tried to deadlift lat last night just for kicks.

Did 225x3, 315x1, 405x1 and loaded up for a 495 PR.
Made it to right above the knees, but I was shot after tumbling and fran, so just put it down.

Will add a few GHR's and possibly sled drags - it always helps me with lockouts.

Off the floor 495 came up real easy though.

Derek Simonds
02-14-2009, 04:30 AM
Man if I can get it moving I can lock it out. That I guess is the difference when you are talking about 500 LB's though. I am in town for 48 hours. Blah, and I still am not feeling good. I have got to shake this crap.

I will call you and we will schedule welding for the first week of March when I am home.

Leo Soubbotine
02-14-2009, 05:02 AM
Don't worry about it too much. Rest up a bit.
Dru, the owner of the cheer gym has some redneck buddies and they can weld it for me too. And later we can weld the strongman stuff without too much of a rush.

Derek Simonds
02-14-2009, 09:36 AM
Cool I will call you next week.

Leo Soubbotine
02-15-2009, 06:24 AM
Friday: 33 mile bike ride - here's some views:

I. Muscle Snatch - up to 125 lbs
II. Snatch Balance - up to 185 lbs
III. Snatch - 95, 115, 135, 155, 175, 185f
- that's pretty good since I was so shot, usually my MSn is over 135 and Sn Bal is over 200. Snatches were quick and aggressive.

IV. Snatch hi pull from hang - 95/3, 115/3, 135/3
V. Push Press 185/3 x2 sets (clean from floor)
VI Rope Climb 15'/2 x2 sets.


Leo Soubbotine
02-16-2009, 08:24 AM
bw 229

Squat clean - 225, 245 miss, 235 miss. Jumped too much too soon. Stripped back down and went:
225/1, 230/1, 235/1, 240/1, 245/miss
that's better! Wore me out in the process though. Legs are still beat up from biking and saturday's wod.

Power Clean 6 reps @ 165 lbs
Push-ups 42 reps
Power Clean 9 reps
Push-ups 30 reps
Power Clean 12 reps
Push-ups 18 reps

7:17 rx'ed.

Good day. Going to get some rock climbing gear now.

Leo Soubbotine
02-17-2009, 02:59 PM
Tumbling 1 hr.


Deadlift 5x5 & HSPU 5x5 for depth

DL: 135/5, 225/5. 315/5. 405/5 - all dead stop at the bottom.
Last set swapped for 205/5 power cleans.

HSPU -> abmat+3x10 lbs, abmat+2x10 lbs, abmat+1x10 lbs, abmat, abmat+2x10 lbs

Good day.

Leo Soubbotine
02-17-2009, 04:00 PM
New Deadlift PR - 495 lbs.

Tried for 500 right before that, got it to the knee where the little 2.5's fell off the bar so I just set it down, clamped 495 and did it. Major battle but I won this time!

Kevin Perry
02-17-2009, 06:11 PM
Awesome, good job on the PR!

Derek Simonds
02-17-2009, 06:53 PM
495! Yeah Buddy nothing but a peanut.........

I really need to get 400 locked out in the next month of so.

Leo Soubbotine
02-18-2009, 05:23 AM
Easy. Since we're going to have the 300 challenge and plus we're moving to the bigger place!

And this is going to be my new ride (it's being delivered this Saturday!)

Derek Jr will probably get a kick out of riding in it :D

We'll be having "The Last WoD and Moving Party" on Saturday, March 7th!

Jacob Rowell
02-18-2009, 06:35 AM
Good to hear about the new place! We're currently in the process of looking for something new; have our eyes on a 5500 sq ft spot down the road. Mind telling me any specifics about the new place/old place, or even the rough number of clients you have? I'd be interested to hear as an affiliate owner myself.

Pm me if you would prefer, thanks!

Leo Soubbotine
02-18-2009, 06:48 AM
We have about 60-70 folks, pretty much everyone is on contract/autodebit not to chase anyone down etc. The current place is just way too small and too dingy. The outside is also beat up - pot holes and no flat ground, so I can't spill outside, no showers, dark and it's a weird floor plan which is very inefficient. Worked for 2 years but now it's time to move up.

The new place is 4650 sf (forgot my camera at the gym, so can't post the photos I took yesterday). Has 2 bathrooms with 2 stalls and a shower in each, skylights (so it's always bright in there - super cool!) on the main road, we'll hang a lit up sign "CrossFit" plus we'll have the Deuce as our promo vehicle with 3x10 or 3x12' banners on each side of it.

If you have any particular questions - shoot! I'll be posting updates and info about it here:

Leo Soubbotine
02-18-2009, 12:42 PM
First day of rockclimbing. That was fun! Did one big wall ascent with Monique and then spent about 45 mins bouldering.
It's neat that you don't need a partner or harness for the bouldering. If you want to come sometime - post up or get in touch with me.

Knees-To-Elbows - max reps in 1 minute
Rest 1 minute
Burpees - max reps in 1 minute
Rest 1 minute

Three rounds for highest score. Score is sum total of all reps.

KTE's: 22, 21, 21
Burpees: 15, 15, 17
Total = 111 rx'ed.

Pleased. Amazing day outside!

Leo Soubbotine
02-18-2009, 06:34 PM
Matt killed this WoD at 128. And he's 204 (down from 228 in Dec) - got deadhang muscle ups now an hspu to deficit.

New CrossFit Evolution place: http://www.crossfitevolution.com/russian/2009/2/19/new-digs.html

And an odd discussion on another forum brought up this quote to memory:
"A rhino has a problem: it has really bad eyesight. But considering his size and weight, it's really not his problem"

One of my favorite ones.

Leo Soubbotine
02-19-2009, 12:51 PM
2pm - Tumbling 45 mins. Moving on to some BHS on the floor.

Leo Soubbotine
02-20-2009, 02:19 PM
Friday: climbing for 45 mins. Beat up!

Derek Simonds
02-21-2009, 11:32 AM

OMG! That thing is beautiful. I am doing the WOD KTE / Burpee tomorrow. I am going to crush it maybe something like 150! At least that is how I feel today. :D

Leo Soubbotine
02-21-2009, 06:15 PM
And reliable too. Made it all the way from GA on it's own. I was only hoping to use it within 10-15 miles, but if it's that reliable - we'll take it to the CF Games qualifier.

Power Clean

Bar x3
135 x3
185 x3

Ran out of time and went for the tumbling clinic. That was a blast.

Monique picked me a T-shirt having a smiley face upfront saying "Mr. Happy". Perfectly describes me!

Plus picked up 2 pairs of Asics
Budokan - http://images.journeys.com/images/products/1_65282_FS.jpg

And Onitsuka Tigers:
http://us.st12.yimg.com/us.st.yimg.com/I/classicsportshoes_2040_37181493 with a crazy rabbit on the back.

Leo Soubbotine
02-23-2009, 06:22 AM
BW 227.

WoD: "Uber Frelen"
400 m run
9 Thrusters (Men use 115 lbs, ladies use 85)
21 Pull-ups (Chest to bar if you can do more than 20 pull-ups)

400 m run
15 Thrusters
15 Pull-ups

400 m run
21 Thrusters
9 Pull-ups

For time.

16:20 rx'ed with CTB pull-ups

Went climbing yesterday (which makes it 4 times in 5 days) so CTB was challenging.
Excellent WoD. Everything I thought it would be.

Had a great time at the Pilot Travel Conference. Waking up at 4 am is kind of pain especially after the "Adventures of the Deuce". Will write up in the Russian's blog in the next day or two.

Monika and Monique's "Girls Gone Weightlifting" video (http://www.crossfitevolution.com/redcorner/2009/2/23/gwm-its-almost-like-fran.html)

Leo Soubbotine
02-24-2009, 06:13 PM
Tumbling about 45 mins. Worked on handstands, rolls, hs shrugs and some one armed cartwheels, working towards an aerial.

Warm-up: weighted pull-up ladder. Do a BW pull-up, then get a 5 lbs db and do a pull-up, go up to 10 lbs, then 15. Go up as heavy as possible. Deadhang, no kip.
Worked up to a moderately challenging 50 lbs. Still sore from rock climbing

10-8-6-4-2 reps for time of
Squat Cleans 160 lbs
Push Jerk

My legs were shattered so that sucked. Good wod though.

Leo Soubbotine
02-25-2009, 07:24 PM
Bouldered for about 40 minutes.

Then did a bunch of HSPU, plus messed with HS holds, walking and negatives, and muscle ups for the rest of the day.

Our new banner that will go on the side of Deuce in 3 by 10 feet banner:

Leo Soubbotine
02-26-2009, 07:18 PM
Bouldered for about 40 minutes.

Taking it easy this week. Designed some t-shirt and finalized the banner.
One of the T-s is on our blog right now CrossFitEvolution.com

Deadlifted 500 lbs after all the classes were done.

405/1 (super freaking easy)

Will post the vid later. Time to watch some movie and chill. So much to do so much to do.

Kevin Perry
02-26-2009, 07:42 PM

Scott Clark
02-27-2009, 09:14 AM
Good stuff Leo. My brother lives in Lake Mary, I'll have to come down and get in a workout at Evolution. The new facility is sick.

Leo Soubbotine
02-28-2009, 08:43 AM
Hell yeah, Scott. It's only 10-15 mins away. I'd be offended if you won't swing by and ride our super-truck!

Muscle Sn+Sn Balance 45, 65, 75, 85, 95, 105, 115, 125, 135

Snatch 95, 115, 135, 155, 165, 175, 180, 185, 190f
up 10 lbs from last time I snatched max. Good.

Snatch Pull 185 lbs x3 + Sn Shrug x3 /3 sets

"Death By Chest To Bar Pull-ups" - 8 rds + 5. All sets unbroken.

Going to do some HSPU later.

Leo Soubbotine
03-03-2009, 03:55 AM
How many rounds in 3 minutes of:
5 Pull-ups
8 Push-ups

Rest 3 minutes

10 Squats
10 Double Unders

Rest 3 minutes

6 Box Jumps
10 Sit-ups

Rest 3 mins

10 Double-Unders

5,6,6,3 = 20 rx.

and later that day right before closing: deadlift 225/1, 315/1, 405/1, 455/2


One of our new shirts coming out soon!

Derek Simonds
03-03-2009, 04:04 AM
I will take 4 1 XL, 1 M, and 2 kids size please!

Awesome job on the design. Love it.

Leo Soubbotine
03-03-2009, 06:10 AM
There's one more design coming out. I'm finalizing it right this second. It's a bit less aggressive and a bit more subtle to be more of a going out shirt, while the gray one is geared mostly towards being a workout shirt and for guys to wear as a regular T.

We're getting them in a couple of weeks.

Also overhauled our site a bit :D (aka pretty much the whole thing)

Derek Simonds
03-03-2009, 07:18 AM
The new website looks great Leo. Really nicely done.

Leo Soubbotine
03-03-2009, 12:56 PM
Press 5-5-5-5-5
95/5; 105/5; 115/5; 125/5; 135/5 PR

Push Press 3-3-3-3-3
115/3; 145/3; 175/3; 195/3; 210/1 missed 2. Would've been a PR

Split Jerk 1-1-1-1-1
205/1; 225/1; 245/1; 255/1; 275/0

500 m Row
15 Burpees
400 m Run
15 Burpees

5:58 rx'ed. That was short and painful. Excellent!

Good day. Bouldered earlier for half an hour. No tumbling.

Leo Soubbotine
03-05-2009, 02:01 PM
BW 226.5

Tumbling 30 mins.
Driving Deuce - 1hr. It's all registered, insured and banners came in and look amazing!
Quite a workout driving it around

Back squat (high bar)

135/3 x2 sets to 13 inch box. Stretching the hips.

Sore, especially in my upper body. Could barely put bar on my traps, they're fried
Good day

Derek Simonds
03-05-2009, 02:03 PM
Hey I am bringing 1 maybe 2 guys with me to Saturdays WOD. Any idea what workout we are going to be doing. My one buddy asked me if he was gonna puke....

I told him that was entirely up to him.

Leo Soubbotine
03-05-2009, 04:36 PM
"that was entirely up to him'

That means it's entirely up to me? yeah!

I have an idea, but I'll adapt it depending on how many folks will show up.

Fast hard nasty - you can count on that. Not too long - we still have to move stuff :D

Leo Soubbotine
03-08-2009, 04:33 PM
Run 400 m
21 Deadlifts (Men use 225, ladies use 155)
9 Burpees
Run 400 m
15 Deadlifts
15 Burpees
Run 400 m
9 Deadlifts
21 Burpees

11:45 or somewhere +/- a minute. Can't recall. Tough SOB.

Then moving till 8 pm. Same on sunday.

Leo Soubbotine
03-09-2009, 09:47 AM
10 Push Press 160 lbs
10 Sit-ups (Abmat, unanchored)
8 Push Press
20 Sit-ups
6 Push Press
30 Sit-ups
4 Push Press
40 Sit-ups
2 Push Press
50 Sit-ups

6:18 rx'ed. all sets unbroken.

Cut metal after that for about 3 hours. All done. Moving on to drilling.

Derek Simonds
03-10-2009, 07:26 AM
I called my dad and am waiting on him to call me back on the welding. I will call this afternoon.

Leo Soubbotine
03-11-2009, 02:33 AM
Got myself some food poisoning or something. My stomach was turning over every 30 minutes entire day starting early am.

Skipped working out and tumbling. Yet at the end of the day couldn't resist and was starting to feel better after about 5 pm so:

I. Hi Hang Snatch 3x3 @ 135 lbs. Easy
II. Snatch grip RDL + 3 shrugs /2 x2 @ 225 lbs
III. Back squat to 12" box hi bar - moderate weight
IV. DB press 3x8 - 2x50, 2x55 PR, 2x50

V. 4 x 50 m sprint.


Leo Soubbotine
03-11-2009, 01:58 PM
BW 223 this morning. Feeling much better.

Bouldering for 45 mins @ 10 am. Biked to the gym for 4-5 miles. Gorgeous day.

Push Jerk - 135, 185, 225, 250 PR by 8 lbs

Sumo DL Hi Pull 75 lbs
Push Jerk 75 lbs
8:43 rx'ed.

Good day

Leo Soubbotine
03-12-2009, 10:46 AM
BW 225.5
I. Split Jerk
95 - drills for the split - jerk balance, push jerks, push press+split jerk etc.

II. C&J 190 lbs/2 x3 sets

III. Pendlay row

IV. Box jump from seated 4x4 in inches:

Good day.

Tumbling @ 2pm, so no Handstand practice prior to the lifting.

Leo Soubbotine
03-13-2009, 02:51 PM
Cutting and moving stall mats - 4 hours. Cleaning the gym - 2 hrs. Good day.

Leo Soubbotine
03-15-2009, 08:33 AM
A bunch of ab work - sledgehammer strikes and metal cutting, ladder climbing etc.

Watching the pull-up bars being welded.

Derek Simonds
03-16-2009, 05:49 AM
All I have to say is I am on a boat! Nice job on the new digs, especially the p/u station. It is awesome.

Leo Soubbotine
03-17-2009, 05:07 PM
"Everybody look at me! I'm on a boat b*tch!"

Great song! Very catchy.

Busy day - all my equipment arrived (save for 2 rowers):
york squat stands, bumpers, rings, ropes, jump ropes, legend ghd's, bars, dynamax balls etc etc etc. Feels like Christmas - opened boxes and clapped half a day!

Lots of working out too:

BW 222

Bouldered for 45 mins and did pull-ups at 10 am

Tumbling for 45 mins at 2 pm. Started working on press to handstands - from frog stand, headstand and kick press to hs.

Advanced at 3pm, breaking in new Rogue bar
Press 95/5, 105/5, 115/5, 125/1

Power clean 95/3, 135/3, 185/3, 205/3

Front squat 135/1, 185/1, 225/1, 275/1, 300/miss

Toes to bar 3x6 reps.

Awesome day. Did a bunch of shoulder stands from tuck & straddle on parallettes and rings demonstrating for classes.

Equipment is super neat!

Leo Soubbotine
03-18-2009, 05:31 PM
Did a few MU's before the wod playing with the new rings.
"Veni Vidi Vici"
5-4-3-2-1 reps for time
Deadlift 275 lbs
Muscle Ups

Veni Vidi Vici Attempt 1 @ 11 am
Loaded the bar to 405 to prove myself that I'm badass. Proved that I'm not the most intelligent human being:
Did the first set of DL, did 4 MU, missed 5th about 7 times, finally got it, did 1 more DL and realized that I'm screwed.

Veni Vidi Vici Attempt 2 @ 11-15 am (after about 10 mins rest)
Rx'ed load:
Did first DL's easy, 4 MU's, can't get the last one. POS. Said "F*(++)(_)*)(& it" and decided to give it a shot at night.

More muscle ups at 4, 5 and 6 pm playing with Rogues, got a rip on the palm of my hand.
Smart, huh?

Veni Vidi Vici Attempt 3 @ 7:45 pm
11:59 rx'ed. Deadlifts absolutely easy, first 4 MU's together and then it became fun. Rip grew as I got further into the WoD.

Good day. A lot of work done - parallettes are built, pull-up bars anchored, stuff bought for bar storage and ready to be built.

Dave Coughlin
03-18-2009, 07:14 PM
Hey Leo, congrats on the new place. I can't wait to see it Saturday:D and finally meet you. Maybe I just need a brand new box to get my first-ever MU...I am this close!

Are you going to get Z to do the 300 again?

Leo Soubbotine
03-19-2009, 06:32 AM
Again as in this Saturday or you mean in 2010?

Leo Soubbotine
03-19-2009, 01:46 PM
BW 220! Awesom-O!

Back sore, arms sore, upper back sore. Abs feel good. Missing something?

10 am - bouldering 45 mins (plus pull-ups and rows multiple sets throughout climbing)

Played around on the rings with noon class. Fun.
Muscle Up to Back Roll to Inverted hang to Skin the Cat Pull-out to L-pullup was the most complicated drill for me.

2pm - Tumbling. Handstands, Cartwheels - finally getting the one armed solid - both lead and rear hand. Good! Round offs, backhandsprings and started the back tucks - back rolls, floor jumps and drills, plus spotted tucks of tumble track. Excellent. Felt beat.

3 pm - Skipped the ring stuff for obvious reasons ^^
I. Snatch PP + OHS - heavy single: 95, 135, 165, 185, 205 miss.(tired, so didn't put enough effort in it)
II. Hang Sn + Snatch - heavy single: 95, 115, 135, 155, 165 Getting used to the new Rogue shoes.

III. Snatch Shrug (with dip drive) 185 x5 x3 sets. No straps (forgot where I put 'em :)

IV. Back extensions & DB Bench Press:
BE: BW, +25, +25, +45, +45
BP: 55's, 60's, 70's x3 sets

Good day. Resting tomorrow. Driving out to Gainesville in the afternoon for Kristin and Taylor's wedding!!!

Derek Simonds
03-19-2009, 01:49 PM
Well that has to be one of the craziest even for you workout stories ever. How's your hand? I am trying to get this weekend figured out, has there been a lot of pre-registration for the 300 challenge?

Call or email when you can.

Leo Soubbotine
03-19-2009, 02:10 PM
There's been some regs. I really have had no time to put into this (Buttar.com is actually running it) - given the fact that I still have to finish a few things in our gym (bar stands, platforms in the back, kids area upstairs, plywood on walls for Handstands and wall ball, whiteboard, jump rope hangers yada yada.

The gym is coming along really well though. Nice, bright, roomy and clean. Plus all the bad ass equipment needed for workouts with high AKP!

A fucking dream. Now I just need to figure out how to rest and leave it once in a while.

And the hand - the hand is fine. I'm about to go do some muscle ups and dips.

Dave Coughlin
03-19-2009, 06:50 PM
Again as in this Saturday or you mean in 2010?

Now that you mention it, both....but I was referring to having him perform the workout on Saturday. Sorry.

Leo Soubbotine
03-20-2009, 05:09 AM
I don't think Z is going to do a WoD - he hasn't worked out at our place for at least 6 months. Plus I believe he mentioned it in the email that he's not working out.

Neither am I. My brother will represent though. He's fast as shit.

Leo Soubbotine
03-21-2009, 04:42 PM
BW 221

Didn't plan on it, but we decided to do the "300" last second - didn't bring an extra set of workout clothes - who cares right? :D

Allergies are still bad, was in fasted state since 9 pm the night before and it was 2 pm.

12:16 rx'ed. pr by quite a bit. surprised myself.

Good stuff.

Leo Soubbotine
03-25-2009, 02:51 PM
BW 222

50 GHD sit-ups
2 Squat Clean & Jerk 155 lbs
40 GHD sit-ups
4 C&J
30 GHD sit-ups
6 C&J
20 GHD sit-ups
8 C&J
10 GHD sit-ups
10 C&J

17:28 rx'ed.

Haven't sweated this much for a while. Allergies feel a ton better today - thanks to the rain.

Leo Soubbotine
03-25-2009, 02:55 PM
Tuesday - fast till 9 pm from 9 pm on Monday - forgot to eat. so much to do :D
No workouts - built walls and whiteboards.

10 am - boulder, pull-ups and rows.

11 am - Weightlifting. Felt a bit weird but nothing to stop me.
C&J - to a heavy double.
235/ miss 1st clean.

Back squat to 12 inch box (that's super low for me) mod heavy triple

Push press 2x70 lbs - 5x5
Chest to bar pull-ups 5x5 kipping.

Good day. Going to do some more shit later tonight.

Leo Soubbotine
03-26-2009, 04:03 PM
Today: Bouldering & a ton of pull-up climbing drills.

Later: "Heavy Fran"
Thruster 135 lbs
Pull-ups +45 lbs

9:48 rx'ed. PR from 13:40 or so.

Leo Soubbotine
03-27-2009, 05:41 PM
Friday: Bouldering, even more pull-ups than yesterday and then:

3-3-3-3-3 press
145 pr

Rode Deuce quite a bit too.

Leo Soubbotine
03-29-2009, 05:58 PM
Saturday - plywood loading/unloading/dragging - platform building!

Sunday - 45 mins of climbing/pull-ups.
Watched an 1:10 long lecture by Gary Taubes. Solid stuff.

Leo Soubbotine
03-30-2009, 08:30 AM
BW 222

30 Muscle Ups
21:51 Rx'ed. PR by about 8 mins. One MU every 45 seconds. Full lockout at the bottom with turnout.

All done on the new Rogue rings - they don't tear the hands nearly as much but doing lots of MU's is a bit harder than taped Elite Rings.

Leo Soubbotine
03-30-2009, 11:54 AM
PM: 2nd wod

KB swing 28 kg (61 lbs)
HSPU to two abmats.


Derek Simonds
03-30-2009, 01:51 PM
I am not sure if I mentioned this but you are an out of control animal... Thank goodness I am still better looking. :D

That muscle up time was ridunkulous! How is everything at the new place?

Leo Soubbotine
03-30-2009, 03:03 PM
Like I say - "Put in 12-15 hours of dedicated work a day every day for a few weeks/months and something will come out of it"

Coming along nicely. Finished laying out platforms today - 6 for now, possibly will expand it to 9 later if I'll need to.

Whiteboard and hspu walls are finished. Need to make some cool stencils so I can spray paint skulls or CF on our platforms and walls for Wallball.

Leo Soubbotine
03-31-2009, 02:27 PM
BW 221.5

10-30 am: 1 hr of bouldering and thousands of pull-ups with Matt. Holy shit I couldn't make a fist after :D Good times!

2 pm - tumbling 45 mins. Mostly HS, Cartwheels, Round offs, 1 arm cartwheels, couple bhs and quite a few presses to HS.

3 pm WL
I. P. Snatch + H. Sq Sn + Sn in kgs
72.5 missed hang sn

II. Push Press heavy 5 in kg
90x3 (would've been a pr)

III. FS heavy triple

IV. 21-15-9 reps for time of
Double Unders
Ring Pushups

Good day. Got the canopy for Deuce with Banners sewn on it. Bad ass looking!

Leo Soubbotine
04-01-2009, 12:42 PM
Wednesday Apr 1 09

BW 220.5

Warm-up: Jump rope for 10 mins. Double unders work. Did multiple sets of 20's and quite a few misses of 20 :D I'd guess a total of about 300 du's

Deadlift heavy triple. Dead stop, no bouncing, no belt, no straps in Asics Tigers (doubtfully will be barefoot at the Qualifier - so will be lifting in shoes)
425/3 Possibly a PR

HSPU - low triple
4x 10 lbs /3
3x 10 lbs /3
2x 10 lbs /3
1x 10 lbs /0
3x 10 lbs /3
3x 10 lbs /7

Tabata Row for distance 8 rounds (20 on/10 off)
1026 meters.

Great day. Tabata row was a nice touch!

Leo Soubbotine
04-02-2009, 01:44 PM
BW 217.5

10-30 am Bouldering, not too many pull-ups

After the noon class - did a set of max pull-ups for whatever reason.
33 - new pr. Then did 16 chest to bar pull-ups in a row.

2pm - tumbling. Cutting back on my BHS, tucks etc. DId a ton of presses from headstand on mats. Finally was able to press out from elevation, lower and press again. Couldn't balance enough for 3 reps yet though.

3 pm - Med ball 1 arm push press and throw (like push ball)
10 lbs x 5L + 5R
14 lbs x 5L + 5R
20 lbs x 5L + 5R
By this point my shoulders were gone.

I. Rack Jerk in kilos
60, 80, 100, 115, 120 miss
II. 3 pos Clean + Jerk 82.5 kg/3 sets
III. Max pull-ups - felt like I was going to tear by then. Did 16 underhand grip and a few sets of 10 regular grip.
IV. DB press
2x45 /8 reps
2x50 /8 reps
2x55 /8 reps - possibly a PR

V. HSPU to 2 abmats /8 reps x3 sets.


Leo Soubbotine
04-03-2009, 09:57 AM
BW 219

Bouldering 45 mins + pull-ups pull-ups pull-ups

then a short wod

HSPU to 2 abmats

HSPU after burpees suck.

Scott Clark
04-04-2009, 02:03 PM
BW is steady dropping Leo. How low are you aiming to get to?

Leo Soubbotine
04-06-2009, 07:24 AM
Whatever it'll get to. Probably in the 210-215 range, unless somehow the changes will be faster.

BW 221

4:35 rx'ed. Almost a minute slower than PR. Gassed early on and everything was slow and painful. Chances are - too tired from extra wod on Saturday and the continuous lowering of carbs (had a whopping 1 apple all last week, the rest were veggies).
Going to start having PWO after metcons with 8 blocks of carbs and 4-5 blocks of meat. We'll see the difference it makes.

Will be doing CFT tonight instead of tomorrow - we'll see if that has been affected (so far strength work hasn't been affected).

Leo Soubbotine
04-07-2009, 02:14 PM
BW 218.

Started eating 1-2 cans of sardines per day to get the fish oil from - Dr. Eades Protein Power Lifeplan recommendation. Pretty good stuff actually.

Climbed for an hour with pull-ups work. Various grips, db weighted chinups - heavy triple: BW, +10, +20, +30, +40 deadhang of course.

HSPU 3x5 to abmat
GHD situps
KB swing 24 kg

Tumbling for 1 hr. HS, Cartwheels, round offs, presses etc

Had half sweet potato+1 apple sauce + 3oz steak after both workouts.

Leo Soubbotine
04-08-2009, 12:37 PM
wanted to see how my recovery is going.

Back squat low bar to parallel
365/ miss

Quads are extremely sore still.

Double unders
6:28 rx'ed PR

Good day.

Leo Soubbotine
04-10-2009, 06:32 AM
Thursday - bouldered and did pull-ups.

Going to rest till Monday

Leo Soubbotine
04-12-2009, 05:25 AM
Coached my first athletes in the Weightlifting meet.
It was pretty neat - adjusting openers, watching the amount of athletes that go before your athlete and warming up accordingly.
Monique got 2 pr's at 40 sn and 60 c&j and barely missed 43 & 63.

Next comp I'll probably compete.

Itching to workout again tomorrow.

Leo Soubbotine
04-13-2009, 08:19 AM
bw 218

I. Ring complexes x3 giant sets:
On high rings - kipping mu + dip + fall to invert + skin the cat pullout + ice cream maker
On med rings - mu row + archer row + dip
On low ring - pushup+ archer pushup + pushup with hand forward

II. Press 5x5 at 115 lbs
III. 3 pos snatch 115 x3 sets
IV. HB Back squat up to 245 x5
V. Sprint 200 meters x4 sets. Rest by walking back

Good day.

Brian Solar
04-28-2009, 05:45 PM
Congrats Leo on qualifying for the 2009 Crossfit games!