Tuesday Workout of the Day

Today was a day of Maximum Aerobic Capacity @ 90%. I knew this was a going to be a long workout, but very doable in the sense, that the movements were easy, and very attainable. However, it was long drawn out, and after the workout was done, I actually felt very worn down, and just spent from the long duration. I am happy though because I am doing this testing on myself, and starting to put everything together of understanding the different energy systems, and how they can be used.

Tuesday, January 31st, 2012 Workout of the Day:
A. Performed @ 85% Effort over duration:
20 sets of the following:
30 seconds of double unders
30 seconds of airdyne
Rest 1:00 minute

I felt great on the double unders, and I think throughout the whole workout, missed on the doubel unders a total of 5 times... It was good work, and lately my double unders have not been up to par, as they have been in the past. Today, however, everything felt smooth, and even switched my grip on the double unders, which made it alot more comfortable.

Monday Workout of the Day

Hit some lactate endurance training and then some strength work....

A. 5 Sets of the following:
30 seconds hang power cleans @ 115 lbs
30 seconds airdyne
30 seconds kettlebell swings @ 55 lbs
30 seconds burpees
Rest 8:00 minutes

Average- 17-14-11 burpees for each round. I felt good throughout the workout and kept everything consistent, and I am starting to understand better how energy systems can be used, which is great, since I can translate it over to my gyms programming. The only way I can better my gym, is through testing on myself.

Rest 4 Hour:

B. Overhead Squat @ Temp 32x2 x 5 sets x 3 reps
135-155-175-195-205

This was tough, and the eccentric phase down was harder than the hold at the bottom, due to trying to stabilize the barbell overhead. However, I could have gone heavier, but stayed at this weight, and felt pretty good.

Saturday Workout of the Day

This started of real bad for the first part, as I was kind of out it, and I just got off the phone with mentor coach, Michael Fitzgerald, about programming and reading over notes. After the talk on the phone, my mind was on programming, and how I could make my gym better, so going into the snatches I was just off from the get go. I was going for a heavy snatch, and I was missing al over the place at 215 lbs, which in turn would be a heavy weight for me, but in the past would be very doable, so it was frustrating. I got mad, went upstairs, regrouped for about 30 minutes, and stuck to my original plan of hitting a on the minute workout with snatches to work on explosion, technique, and speed training. After that I hit a quick 15 minute amrap, that was a good skills tester, and more of a crossfit based workout. However, I have been trying to control my breathing during my workouts, and concentrating on my heart rate....

I will be posting later a video of my new airdyne bike workout, which I will be incorporating in my own programming, to see how I am going to use within Vagabond.

Saturday, January 28th, 2012 Workout of the Day:
A. Heavy Snatch, worked up to 205 lbs, but it was ugly, messy, and was missing at 215 lbs for countless reps, I regrouped in my office and hit another workout.
B. Snatch on the Minute @ 175 lbs x 5 minutes x 1 rep
C. AMRAP 15 Minutes of:
25 Double Unders
10 Pull-Ups
1 Snatch @ 155 lbs
1 Rope Climb @ 15 feet

Rest 8 Hours

Air Dyne Bike, 30 seconds on/30 seconds off x 8 sets

Did not keep track of rounds on this, as all I cared about was getting a good workout in, and trying to erase my awful performance in my snatch in the beginning.

I just have to rethink my programming for myself, and just realize, as of right now, I am not a competitor, and just have to concentrate on my weaknesses, and worry about my business, and not get all flustered, if I do not get my workouts in. I want to be able to train 100% next year with the guidance of an OPT coach, and only way I am going to get there, is by growing my business right now, and get to where I want to be, where I feel comfortable enough to be able to concentrate on my own training. Next year I will be hiring a coach from OPT to train me, and thinking about around april time to do so, to prepare me for next year.

Saturday Workout of the Day

This started of real bad for the first part, as I was kind of out it, and I just got off the phone with mentor coach, Michael Fitzgerald, about programming and reading over notes. After the talk on the phone, my mind was on programming, and how I could make my gym better, so going into the snatches I was just off from the get go. I was going for a heavy snatch, and I was missing al over the place at 215 lbs, which in turn would be a heavy weight for me, but in the past would be very doable, so it was frustrating. I got mad, went upstairs, regrouped for about 30 minutes, and stuck to my original plan of hitting a on the minute workout with snatches to work on explosion, technique, and speed training. After that I hit a quick 15 minute amrap, that was a good skills tester, and more of a crossfit based workout. However, I have been trying to control my breathing during my workouts, and concentrating on my heart rate....

I will be posting later a video of my new airdyne bike workout, which I will be incorporating in my own programming, to see how I am going to use within Vagabond.

Saturday, January 28th, 2012 Workout of the Day:
A. Heavy Snatch, worked up to 205 lbs, but it was ugly, messy, and was missing at 215 lbs for countless reps, I regrouped in my office and hit another workout.
B. Snatch on the Minute @ 175 lbs x 5 minutes x 1 rep
C. AMRAP 15 Minutes of:
25 Double Unders
10 Pull-Ups
1 Snatch @ 155 lbs
1 Rope Climb @ 15 feet

Did not keep track of rounds on this, as all I cared about was getting a good workout in, and trying to erase my awful performance in my snatch in the beginning.

I just have to rethink my programming for myself, and just realize, as of right now, I am not a competitor, and just have to concentrate on my weaknesses, and worry about my business, and not get all flustered, if I do not get my workouts in. I want to be able to train 100% next year with the guidance of an OPT coach, and only way I am going to get there, is by growing my business right now, and get to where I want to be, where I feel comfortable enough to be able to concentrate on my own training. Next year I will be hiring a coach from OPT to train me, and thinking about around april time to do so, to prepare me for next year.

Thursday Workout of the Day

Decided to hit a tester workout, and perhaps will hit it again at some point in the near future... My goal is to get a heart rate monitor in time, to be able to keep track of my heart rate during workouts. This workout was from Michael Fitzgerald's webpage, and was suggested to try it out. It was based around aerobic capacity for some, but in my own belief, I think it could have been a different energy system for myself, since people illicit different responses through any type of workout.

Thursday, January 26th, 2012 Workout of the Day:
10 Rounds for time of:
4 Burpees
6 Kettlebell Swings @ 70 lbs
8 Wall Balls @ 20 lbs
Time: 8:18

Monday and Tuesday Workouts of the Day

On Monday I decided to hit some strength for the first time, as my schedule actually allowed me to get something in. However, I switched it up a bit, and just went for a medium single in the hang power clean, and in between was doing depth box jumps to work explosiveness out of the bottom, and then landing in a good position.

On Tuesday, I hit a skill day with some skill movements, and some awkward movements as well, to just try to mess around with some things.

Monday, January 23rd, 2012 Workout of the Day:
A. Medium Hang Power Clean, worked up to 235 lbs, in between did Depth Box Jumps, with variant heights ranging from 20 inches to 24 inches to 30 inches to 34 inches. 5 Boxes set up, and went through one revolution.
B. Hang Power Clean x 8 Minutes on the minute @ 185 lbs, and depth box jumps at varian heights
C. Romanian Deadlifts, 4 sets of 6 @ 155 lbs and 165 lbs

Tuesday, January 24th, 2012 Workout of the Day:
A. Free Handstand Practice- Held for 15 seconds for max effort... Practice for about 15 to 20 minutes
B. One Arm Squat Snatch(Right), worked up to 110 lbs for a one arm squat snatch...
C. 30 Muscle Ups- No Time Component
Rest 5 Hours
A. Split Snatch @ 50% of 1 Rep Max @ 135 lbs x 5 sets
B. Snatch Single, worked up to 215 lbs
Rest 4 Hours
A. 1 Arm Snatch Work, sets @ 105 lbs

Friday and Saturday Workouts of the Day

Friday was a frustrating day, as I planned on it being a rest day, but of course I want off my program and decided to hit a OPT Flight Simulator in the process. I tried the OPT Flight Simulator at 1:00 pm on Friday, and it went miserable. I got up to 50 double unders, but just kept missing at 45 or higher, and had to start back again at 50. I decided to call it quits, as it was mentally draining me, and I knew in my head, I could do alot better. I got very upset, had my hissy fit, and then later on calmed down. I told myself, this is not you, and you never quit workouts. I went home, layed down for a couple hours, regrouped, and decided to go back to the gym to hit the workout again. All I wanted to do was finish the workout, and never quit again. I did not care this time how long it took me, but just wanted to finish it. I went back at 3:30 pm, and hit it again, and finished in about 12 minutes... Overall I was happy because I finished it, and I was on a natural high... Quitting is not in my dictionary, and will never let a workout get the best of me again!

Friday, January 20th, 2012 Workout of the Day:

"OPT Flight Simulator"

1:00 pm

worked up to to 50 double unders, called it quits.

3:30 pm

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of:

Unbroke Double Unders

Time: Somewhere between 11:30 and 12:00 minutes...

Saturday, January 21st, Workout of the Day:

A. 2 Muscle Ups Every 45 seconds x 6 minutes

B. Team Workout:

AMRAP 20 Minutes of:

10 Thrusters @ 105 lbs

10 Pull-Ups

10 GHD Sit-Ups

*Switch every other round with partner*

AMRAP 5 Minutes:

Partner Med Ball Tosses over Pull-Up System

Thursday Workout of the Day

I hit a test workout from OPT's site, and I am starting to follow his programming again, so I can get a good basis on how to program better for Vagabond, since I am now working with Michale Fitzgerald from OPT on programming and scientific breakdown of workouts. I really wish I could follow his programming all the time, but my time is just not there right now, and in the future I will be following as my time management gets better....

I hit this workout today, and the rope climbs really crept up on me, and by the last few reps of front squats, it felt like you were right back on the rope again. This is the first time in awhile also, that I hit 20 foot rope climbs, and that extra 5 feet makes a huge difference...

Thursday, January 19th, 2012 Workout of the Day:
For Time of the following:
8 Front Squats @ 135 lbs
1 Rope Climb @ 20 feet
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb

Time: 8:42

Wednesday Workout of the Day

I had to take Monday and Tuesday off from this week, since my schedule just did not allow me to get any sort of workouts in, since my life at the gym has been getting a little hectic and crazy. Somethings just have to get sacrificed, and I am not going to let the business end of my life get hurt, and rather see my own training for the time being take a hit for now. On Wednesday, I got some free time, since one of my coaches was doing the 530 pm and 630 pm classes, so I decided to hit some different strength movements, and follow some OPT material, as I trying to get back into following more OPT based workouts for now with my own programming as well. I hit some split snatches for the first time, and then followed up with some Bulgarian Split Squats for assistance exercise. I am noticing some imbalances in my leg strength, where my left leg is alot stronger than my right leg. I have to fix this, and get some balance in my leg strength, and these are a perfect exercise to do this.

Wednesday, January 18th, 2012 Workout of the Day:
A. Split Snatch, work to a heavy single, worked up to 185 lbs... This was actually a medium weight, and could have went higher, but stopped here due to time restriction.
B. Barbell Split Squats, 3 sets of 6(each leg) 65-75-85 lbs
C. 5 Rounds for time of:
12 Wall Balls
12 Toes To Bar
Time: 5: 10

"Sunday Workouts of the Day"

Pretty sore from yesterdays workouts, but overall felt good to be back on track again, and at least hitting some workouts. I went into todays workout, pretty confident that I would crush it, because it involved Double Unders, but to my dismay, I did miserable on them, and missed some reps during each interval. This workout was based on Aerobic Capacity, due to the fact it was rowing and jump roping, and would not illicit the same response you would get through a workout that I did yesterday. It is great to actually be understanding how the body works and how the body can be affected by different energy systems, and I am happy that I am thinking like this, and only will bode good fortune for my future programming work in my gym.

Like I said I was disappointed in my double under attempts, and missed a few repetitions, and usually I would have gone unbroken on all my sets, but my mental game was all messed up and I let it get to me. After I hit the first workout, I decided to hit a quick workout with double unders again, and this time they went much better, and went unbroken. I also did some Wall Climb work, and those are no problem for me, and I def can move fast on those. Overall good day of training, and plan on either taking a rest day tomm, or making it a weightlifting concept day.

Sunday, January 15th, 2012 Workout of the Day:
A. For Time of:
1000 m Row
100 Double Unders
750 m Row
75 Double Unders
500 m Row
50 Double Unders
250 m Row
25 Double Unders

Time: 14:40
*This will be re-tested in two weeks.*

B. For Time of the following:
25 Double Unders
5 Wall Climbs
25 Double Unders
4 Wall Climbs
25 Double Unders
3 Wall Climbs
25 Double Unders
2 Wall Climbs
25 Double Unders
1 Wall Climb
Time: 5:02

This one will also be re-tested in two weeks, and hopefully will be sub 4:45 on this one, and I should be..

"Back on Track and Hitting it Up"

I am back on track, and healthy once again, after a bout with tonsilitis, and some infections within my throat. I took 5 days off, and to tell you the truth, I felt great, and well rested, which I think was a wake up call for myself, realize this must be part of my training regiment, since I am burning the candle at both ends of the stick. I am working my ass off for Vagabond CrossFit, in trying to create a place of education my clients, and I am very happy that I am now working with Optimum Performance Training, and perfecting my skills as a programmer, and a logical thinker in this aspect. It is amazing what I learned in a one hour convo with Michael Fitzgerald, and it only bodes great things for Vagabond CrossFit in the future, and also with my future plans that I have in place for my own business ventures.

My goal within 18 months is to have a separate business of personalized and specialized training programs for individuals, so I can work with people more one on one, and get the data that I need for my own calculations, and so forth.

Another blabbing on and on, about this and let's get to the workouts that I did for the day.

Saturday, January 14th, 2012:
A. Team Workout:
For Time as a Team of 3:
Row 3000 m
100 Pull-Ups
Row 1500 m
200 m Overhead Carry @ 185 lbs
Row 500 m
300 Wall Balls

* I felt great on everything, and the overhead carries where my strong suit, as I average 40 meters for every carry until the last one, when I rushed it, and started to run with the weight, and dropped it from overhead, which I was disappointed about, but my teammate, Ross picked it up, and finished it off!

B. Seven Rounds – each for time
Rest exactly 2 mins between each round
20 Push Press @75lbs
20 Overhead Squats @75lbs

All Sets were unbroken, and completed within 47 seconds and 54 seconds.

I wanted to go under a minute on each set, so I was happy overall with the results.

This is a lactate endurance training, and we rested exactly two times as long as it took us, so overall a good workout, and def a way training, that I am happy I am going to be implementing into my own training.

"Resting and Waiting Back on Results for Medical Report"

Still training my classes at Vagabond CrossFit, but under the guidance of some people, I am taking some rest days, since I waiting some results back from medical tests....

Hopefully will be back soon to working out!!!

"Resting and Waiting Back on Results for Medical Report"

Still training my classes at Vagabond CrossFit, but under the guidance of some people, I am taking some rest days, since I waiting some results back from medical tests....

Hopefully will be back soon to working out!!!

Saturday and Sunday Workout of the Day

Hit a nice workout with a nice big group on saturday, so it was good to workout with some few faces, even though we had a little problem with standards on knee to elbows, but at the end of the day, it all worked out, and pretty much we took a little from each of us, and we settled everything of what we wanted for standards in the future.

It was nice to workout with some new people, and with some people within in a group, but to tell you the truth, I actually rather like working out by myself, since it is my place to get away, and just be myself all alone. It is my sanctuary, and my temple, where I can get away from everyone, and just be in my own zone. I am over the competition aspect, and just really trying to enjoy my time. I really like the idea of being a coach, programmer, and trainer more than an actually competitor.. Hopefully someday, we can start building something special here with different athletes and so on.

Saturday, January 7th, 2012 Workout of the Day:
A. 3 Sets of 4 Minute AMRAPs of:
3 Squat Snatch @ 135 lbs
6 Pull Ups
9 Knees to Elbows
Rest 3:00 Minutes
Averaged about 4 rounds every set, highest being 4 rounds plus 10

Sunday, January 8th, 2012 Workout of the Day:
Long, Long Kettlebell Workout....

A. For Time:
Row 500 m
50 Swings- Right
50 Swings-Left
Row 500 m
50 Snatch- Right
50 Snatch- Left
Row 500 m
50 Clean and Press- Right
50 Clean and Press- Left
Row 500 m
50 Turkish Get-Ups
Row 500m
Time: 36:01
All done with 1 pood kettlebell...

You figured with the lighter kettlebell, it would not be too bad, but this workout added up. The 50 straight repetitions on one arm, really added up, and actually the first portion of american swings, really got my arms much more tired than i thought...

However good workout and happy I did it!! Something different, which I like!

Wednesday Workout of the Day

Hit this one, and was very deceiving, and got very tough at the end of the workout. I was aiming for some strength stamina and endurance, and I def hit thatt threshold. It was nice to be struggling with a heavier weight for higher amount of repetitions, and was happy to get myself through the workout. It was def one of those times when I was like damn, I wish I had a training partner!!

Wednesday, January 4th, 2012 Workout of the Day:
Front Squat, 10 sets of 5 @ 220 lbs, rest 60 seconds between sets.

The rest between the sets was the hardest part, because it felt like one second, and then had to hit the weight again.

Tuesday Workout of the Day

I went up to CrossFit Craic for the afternoon, after a hectic morning at Vagabond, with numerous people coming in to talk about the program and looking into Vagabond. I was supposed to be out of Vagabond by 9:45 am, but instead ending up leaving at 12:30 pm, and then headed straight to Dedham. As myself and John, the owner of Craic, discussed our plans for the Vagabond Throwdown, John mentioned he would be doing Nate for a workout today. I decided when I got back from Craic, that I would hit this up as well in the meantime. However with limited amount of sleep, no food in the system, and no desire to do any workouts after an exhausting morning, probably not the best idea. I ended up hitting the workout, but was well disappointed in my performance, and got just a little above 13 rounds, which is about 2 rounds off from my personal best. I have been lax on practicing handstands as of late, and this is one of the few skill movements that really affects me if I do not aggresively skill and drill it. However, it was a good day overall for Vagabond, and that is main goal, and you just have to live to fight another day.

The plan for Wednesday is to hit a strength stamina workout with front squats, and then rest on thursday.

Tuesday, January 3rd, 2012:
A. AMRAP 20 Minutes of:
2 Muscle Ups
4 Handstand Push-Ups
8 Kettlebell Swings @ 70 lbs
Rounds: 13 plus 1

Monday Workout of the Day

Still keeping on track with hitting longer conditioning workouts, to test my mental ability during workouts, but also this is the first time in a long time during my training, where I am actually enjoying my training, which to me right now is the most important, since the other part of my life is so hectic. I just want to keep going on this route, and keep going to see how I feel. My number one goal as of right now is not to train for the Opens, but to just enjoy my training, do what I feel is best for my mental part of my life, and enjoy life as what it gives me. This workout was more of a mental toughness workout, where the weight was not extremely heavy, but just a gut wrencher to get through the 5000 meters of rowing, and my goal was to go unbroken and not take my hands off the barbell during the clean and jerks, which I succeeded at in the same process.

Monday, January 2nd, 2012 Workout of the Day:
5 Rounds for time of:
Row 1000 m
10 Unbroken Clean and Jerks @ 135 lbs
Time: Sub 27 Minutes

I know lately I have been putting sub for my times, honestly I could care less right now about my times or score, and just want to do the work.

Friday and Saturday Workouts of the Day

Ahhh.. 2011 has come to an end, and now its one to 2012... My focus for this year per se, is not competition, but within the business, and in grand scheme of things, this is what matters to me, grow the business, get comfortable with everything, and then move forward to perhaps give 100 percent concentration on competing. My goal as athlete would be to follow OPT's workouts, or in the future would be to hire on one of OPT's trainers and programmers to tailor a program for myself to lessen the stress, and also have another persons opinion on my own training, and what best fits me..

As of right now , my training is good, but my overall focus is to stay healthy, and to maintain my fitness, and not push the envelope.

Right now I am working with 2 days of conditioning, preferably longer ones, then on third day hitting a strength bias workout, and the last two to three strength workouts have concentrated on dynamic back squatting, and front squats. I am kind of enjoying screwing around with the idea of using chains, and actually asked for me chains for my birthday...

Friday, December 30th, 2011 Workout of the Day:
A. AMRAP 20 Minutes of:
10 Pull-Ups or 7 Strict Pull-Ups(Alternating Every Round)
8 KB Deadlifts @ 2 pood
5 Push Press @ 135 lbs
Total Rounds: 14 plus some change

Saturday, December 31st, 2011 Workout of the Day:
A. Box Squat, 12 sets of 2 @ 175 lbs on barbell... On the Minute Every Minute
1st 5 sets @ 175 lbs on barbell and 76 lbs at top
Last 7 Sets @ 175 lbs on barbell and 40 lbs at top
B. "Mini AMRAPs"
AMRAP 1 Minute: Back Squat @ 145 lbs= Total 21 reps
Rest 3:00 Minutes
AMRAP 45 seconds: Back Squat @ 145 lbs= Total 18 reps
Rest 2:00 Minutes
AMRAP 30 seconds: Back Squat @ 145 lbs= Total 15 reps
Rest 1:00 Minute
AMRAP 15 seconds: Back Squat @ 145 lbs= Total 12 reps

Thursday Workout of the Day

This one was a grinder, and just a workout that you had to grind out and get through. I knew I would make it through, but the knees to elbows had to be properly done, with everyone having to count as a repetition. With this mass amount of knees to elbows, your grip gets weaker, and there is not much left to do, but just slug it out, and get through it. I had minimal amount of time, because of a busy day with the business, so I warmed up quickly, and just hit it.

Thursday, December 29th, 2011 Workout of the Day:
A. 5 Rounds for time of :
50 Double Unders
35 Knees to Elbows
60 Feet of 185 lbs Walking Overhead
Time: Sub 23 minutes

Rest Days and Back on the Grind

I took Thursday, Friday, and Saturday off due to alot of business work, and also just to rest up some of my body, since it has been broken down the last few days. It was a few good rest days off from training, but was happy to get back at it the last two days with some harder workouts, and hitting some goats of mine in the meanwhile. My times were sub par, but overall happy to get some rowing in, as over time, I have come to the conclusion that I hate rowing with a passion insde a workout.

Sunday, December 25th, 2011 Workout of the Day:
A. For Time of the following movements:
10 Muscle Ups
100 Push Press @ 75 lbs
Row 1000 m
Time: Sub 8 Minutes

Monday, December 26th, 2011 Workout of the Day:
A. For Time of the following movements:
100 Push-Ups
20 Squat Snatches @ 135 lbs
Row 1000 m
Time: Around 12 Minutes


The squat snatches after the 100 push ups, surprised me, and even on the first repetition, I missed due to the fatigue from the push-ups, but then proceeded to miss no more after the first missed rep.

Monday, Tuesday, and Wednesday Workouts of the Day

Little backed up from the week, with being busy and not getting to this site at all over the last few days...

These last few days, especially on Monday and Wednesday, I literally had less than 30 minutes all day of quality time to workout.. So had to fit in a quick strength workout, and then another quicker conditioning workout.

Monday, December 19th, 2011 Workout of the Day:
A. Overhead Squat, work to heavy single, worked up to 265 lbs....

Very disappointed with results, my shoulder is killing me, and had PT look at on Tuesday, he said that I have some issues with my right shoulder, and one of the main reasons is from minimal use of eccentric loading... Just another thorn in the side... Going to be doing some stretches over the coming weeks

Tuesday, December 20th, 2011 Workout of the Day:
Partner Workout:
A. AMRAP 7 Minutes of:
5 reps of clean and jerk @ 135 lbs
we completed 110 total reps, so ideally we finished, almost 2 graces between us
B. Tabata Box Jumps and Tabata Double Unders

Wednesday, December 21st, 2011 Workout of the Day:
A. Row x 200 m x 10 sets x 1:00 minute rest with gas mask on

My training has been sporadaic and with no real purpose as of late, but just more a sense of when I can fit any type of workout in, or when I do not feel so run down or stressed out from the business end.


Ahh the life of a business owner!! Always positive and negatives, but overall got to be happy for what I have in my life.

Overall health is pretty good, except for some minor, pain in the ass injuries, good family, great gym, great girl friend, and happiness is there most of the time!