Deadlift 1-1-1 reps for max load

Followed by;

Max reps of goblet squats, 24kg (16kg)

When the kettlebell touches the ground, your reps will be recorded.  You may rest, walk around, hold the kettlebell with one hand, so long as the kettlebell does not touch the ground.

Post reps to comments.


The gang practicing handstands after a night on the Santa Cruz boardwalk.

Swimming WOD reminder:

This Sunday, three classes will be held at Berkely Pool (the outdoor pool).  We will cover basic swimming technique including the pull, shoulder roll, breathing, and kicking.  We will cement these techniques into your brain by running you through various drills that will help improve your swimming.  Afterwards, we'll do a typical CrossFit WOD that will include, you guessed it, a swimming component. 

Class size is limited to 12 participants, so sign up today to reserve yourself a spot.  Cost is $15 per participant, which goes to the rental of the pool.  Hopefully we'll have a great turnout, so that we can do this again in the future.


  1. Danimal :

    Oh man!!! that picture is the sweetest! You know….. if I turn my head just right it says crossfit. LOL. Very cool guys!
    On goblet squats… what if it takes more than an hour? Can I just carry it around all day and just do a squat every time it tickles my fancy? You know how I like my fancy tickled! LMAO!
    The swim sounds suuuuweet!

  2. Matt :

    Dan, if you can hold a 24kg bell for over an hour AND do over 300 squats… your swimming entry is on me. Wish I could be there to see you do it.

  3. Erin :

    Nice photo guys! Awesome!!!
    Matt/Cherie–what time are the swimming WODS???

  4. Luke :

    Am I the only one who can’t extend my arms all the way after doing an ungodly amount of pull-ups yesterday? I’m hurting!!
    (I await your sympathetic remarks)

  5. Lisa Ward :

    Ummm….even though I’m still on the “band” pull ups I did notice this AM how I could not lift my arm to pound on the snooze button. I feel your pain, Luke. 🙁

  6. Tim M :

    Luke the pain… it’s for yelling at me to run. lol I feel your pain and thanks for your motivation and yelling.
    That was a great day; I miss the beach, rollorcoasters, Frisbee tossing and trashcan handstands.

  7. Catherine :

    Who’s on the left losing their grip on the handstand? hehe…

  8. Catherine :
  9. Tiff :

    luke, i can say with great empathy, OW!!! but, man those pullups felt good.
    also….my abs seem to be getting progressively sorer since monday….not sure if this is normal…..ummmm yeah. holy double ouch. =0) guess it’s a good thing i have a sick addiction to pain!

  10. Cherie :

    Cool article Catherine. I thought it was a great assessment of the weekend. One thing that I hope that the media will pick up on in the future is that we do not do CF to be good a working out. We do CrossFit to be capable of anything. I think the games prove that point well.
    Tiff – My abs are indeed progressively worse also and yea this is normal. I’m heading back into the gym tonight to get a few set of GHD sit-ups in to work it out a bit. Seems I’m avoiding bending and any sort of laughing.
    Luke I had a few rude comments to make but will have to refrain. 130 pull-ups was the record for the day. Nice job – next time you could always excel less:)
    Erin – Swimming WOD’s are 9 – 10 and 11.

Speak Your Mind