“Week 1 of Testing: Monday, August 25th, 2014

Monday, August 25th, 2014:
First Day Back after 6 Month Off: Back and Hip is still in shambles, but giving one more try to help team, and get us into Regionals, no matter if I am on it, or coaching.

A. Snatch @ 175 lbs, 1 rep x 5 sets, rest as needed.
B. Clean and Jerk @ 225 lbs, 1 rep x 5 sets, rest as needed.
C. High Bar Back Squat @ 20×1, work to heavy single, 315 lbs-Parallel Squat because of Hip
D. 30 Muscle Ups For Time: 6:44

We will see what happens over the next 6 months.

“Week 1 of Comp Training”

Have been out the last 7 months due to back and hip problems. Still have a lot of pain, but it has substantially gotten better, but probably in the spring of 2015, I will decide to have the herinated discs surgically repaired, but during these next 6 months I will do conservative rehab still, and monitor what I am doing over time.

I am simply making the decision to come back to training, to help our team in anyway necessary to further our chances of making it pass the opens into the 2015 regionals as team.

Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Hang Snatch(This can be dynamic, meaning can go down and up from mid thigh) @ 115 lbs, 3 reps x 4 sets, go off feeling, rest as needed between sets.
B. High Bar Back Squat @ 20×1,  2 reps x 6 sets @ 185 lbs
C1. Close Grip Bench Press @ 20×1, 3 reps x 4 sets, rest 1:30.
C2. DB Tripod Bent Over Row @ 30×1, 6 reps/each x 4 sets, rest 1:30
D. For Time @ 75% effort:
20 Power Cleans @ 135 lbs/95 lbs
30 Lateral Burpees
20 Strict Ring Dips
30 Box Jumps @ 24/20 inches
20 Power Cleans @ 135 lbs/95 lbs
30 Toes to Bar

Time: 9:27

First time doing a lot of these movements, and end portion, I should have skipped the toes to bar, as I know these are not a good movement for my back. However, we learn from our mistakes.

Week 1 of Training

Took six weeks off due to back injury. Still backing off with any external load squatting, olympic lifting, and overall no training for competing in the sport of crossfit. Right now training for health and fitness, and overall trying to gain back some relief within my back. Three herinated discs, arthritis, and disk disease, are all putting me on the shelf.

This is my plan for the summertime, let’s see how it goes.

Monday, June 2nd, 2014:
30 Strict Handstand Push Ups
Upper body Push/Upper Body Pull + Upper Body Push/Core + Press/Curl
A1. DB Bench Press @ 31×1, 6-8 reps x 5 sets, rest 1:30 between sets.  @ 70 lbs
A2. Strict Pronated Pull-Ups @ 21×1, 6-10 reps x 5 sets, rest 1:30 between sets.
B1. DB Tricep Extensions @ 31×1, 6-8 reps x 4 sets, rest 1 minute.
B2. Side Bridges, 20 seconds/each side x 4 sets, rest 1 minute.
C1. DB Seated Press @ 31×1, 6-8 reps x 3 sets, rest 1 minute. @ 35 lbs
C2. DB Zotman Curls @ 41×1, 8-10 reps x 3 sets, rest 1 minute. @ 30 ons

Tuesday, June 3rd, 2014:
Airdyne Zone 1 Airdyne
10 Minutes of Zone 1 Airdyne @ light pace
20 Sets of the following:
30 Seconds @ 90%
Walk 30 Seconds
10 Minutes of Zone 1 Airdyne @ light pace

Wednesday, June 4th, 2014:
Swim Day
6 x 100 meter swim

Thursday, June 5th, 2014:
31 Strict Handstand Push-Ups, for quality, perfect form.
30 Minutes of the following:
Every 3 Minutes complete the following:
5 Strict Pull Ups
5 Bar Dips

Friday, June 6th, 2014:
Muscle Up Strict Work: Ring Thing:
5 sets of 3 reps, weighted 25 lbs kettle bell, last two sets @ 44 lbs
Upper Body Push/Upper Body Pull + Upper Body Push/Forearm + Upper Body Pull/Core
A1. DB Bench Press @ 22×1, 4-6 reps x 4 sets, rest 1:30 between sets. @ 70 lbs, 75 lbs, 80 lbs last two sets
A2. Strict Supinated Pull Ups @ 21×1, 6-10 reps x 4 sets, rest 1:30 between sets., @ 10 reps
B1. DB Standing Press @ 31×1, 6-8 reps x 3 sets, rest 1 minute. @ 45 lbs
B2. DB Farmer’s Walk x 100 Meters @ 85 lbs x 3 sets, rest 1 minute. @ 88 lbs
C1. DB Curls @ 31×1, 8-10 reps 4 sets, rest 30 seconds @ 30 lbs
C2. Plank Holds x 45 seconds x 4 sets, rest 30 seconds.

Saturday, June 7th, 2014:
Swim x 15 Minutes or 400 Meters
AMRAP 27 Minutes of the following:
Every 3 Minutes complete:
7 Ring Push-Ups
3 Chest to Bar Pull Ups Strict

“Week 1 thru Week 8: First Plan for 2015 Plan”

The 2014 Season was a success for the Vagabond Team. With a group of individuals that are either working full time other places or as trainers, we finished 33rd in the region out of close to 350 teams in the Northeast Region. In the year 2013, we finished in the 200’s, so this was a significant improvement. One huge step we made as a competition team, was acquiring or improving on our girl situation. We have 3 to 4 girls who will be able to put scores in for our team, and in some cases will have two women in the top 100 in the region on a consistent basis. Our goal for next year is to relax, have fun, and possibly gain a couple more people for the team to ensure we have some back up for some of the Opens Workouts.

The below is a detailed look into the skeleton structure of what we have been performing over the last six weeks after the Opens. The bottom is week 6 of our program, and will be switching in two weeks after one week of testing.

One area of concern is two of our athletes being injured as of right now, and another athlete out to due to work obligations. We are in the process of building upon what we have, but also building up couple athletes from our Fitness Phase Program.

The concentration of Week 1 thru Week 8 after the Opens are the following:
1. Back Squat Intense + Front Squat Intense
2. High Muscular Endurance Stamina Gymnastics
3. CP Battery with Gymnastics + Olympic Lifting Movements: Grinder Efforts

I did some training with Enduro Gymnastics Training with in training, and tested this out. I am going to be re-testing 15 muscle ups for time, and interested to see any improvement from the last period we tested this.

This was the reason we did not make the Regionals because of our inefficiency within high skill endure gymnastics stamina settings. I am hesitant on performing a lot of work in this area due to cases of overreaching and into cases of overtraining. However, I must test to see what works, and learn from failures or successes.

Competition Phase Programming Week 6 of Week 6 Training Template(First Template)

Preparation Phase: 1-3 Mesocycles: 3-15 Week of Training
Pre-Competition Phase: Lower Reduction in Volume, Increase Intensity, 3-9 Week of Training
Transitional Phase: 1-3 microcycles, restoration of body, before moving onto the next macrocycle,which could be 6-18 weeks

Monday, May 19th, 2014:
Back Squat Intense + Front Squat Moderate + Snatch Moderate + Snatch/ Muscle Up Work Enduro
A. Front Squat, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, rest 2-3 minutes between sets.
B. High Bar Back Squat plus 40 lbs of chains @ 20×1, 2 reps @ 55%, x 6 sets, every 30 seconds. Concentrate on Speed.
C. 2 Position Snatch @ 65%, Above Knee + High Hang x 5 sets, rest 1 minute. Power Snatch
D. Perform the following for time of:
5-4-3-2-1 of:
Thrusters @ 165 lbs/110 lbs
Bar Muscle-ups
Run 400 Meters between every set completed

Tuesday, May 20th, 2014:
AM Session:
Zone 1 + Mobility + Zone 1 Work
Airdyne of the following:
10 Sets of the following:
30 Seconds @ 80%
30 Seconds @ 50%
5 Sets of the following:
30 Seconds of Step Down Box Jumps @ 24/20 inches
30 Second of Double Unders
Airdyne of the following:
10 Sets of the following:
30 Seconds of 80%
30 Seconds @ 50%

PM Session:
Jerk Intense + Deadlift/Press(Volume-Gymn) + DB Press/Posterior Chain
A. Split Jerk @ 85%, 1.1 x 4 sets, rest 2-3 minutes between sets.
B1. Deadlift Cluster @ 88%, 1.1 x 5 sets, rest 2 minutes.
B2. Strict Handstand Push-Ups, 5-10 reps x 5 sets, rest 2 minutes.
If strict handstand push-ups not a strength, then break into clusters, 3.3.3, rest 10-15 seconds between clusters+ if real problem, then increase range of motion with abmats and perform clusters
C1. DB Bench Press @ 30×1, 8-12 reps x 3 sets, rest 1 minute.
C2. GHD Raises, 8-12 reps x 3 sets @ 30×1, rest 1 minute.

Wednesday, May 21st, 2014:
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

Thursday, May 22nd, 2014:
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. High Bar Back Squat, 5 reps @ 70%, 3 reps @ 75%, 1 rep @ 85%, 1 rep @ 90%, 5 reps @ 70%, 3 reps @ 75%, 1 rep @ 85%, 1 rep @ 90%, rest 2-3 minutes between sets.
B. Front Squat plus 40 lbs of chains @ 20×1, 2 reps @ 45%, x 6 sets, every 30 seconds. Concentrate on Speed.
C. Power Clean Cluster, 1.1 x 4 sets, 80%, rest 2-3 minutes between sets.
D. AMRAP 12 Minutes of the following:
5 Overhead Squats @ 185 lbs/120 lbs(You can clean It up and put on back)
10 Chest to Bar Pull-Ups
5 Up and Over Box Jumps @ 30 inches/24 inches

Friday, May 23rd, 2014:
Press Intense +Upper Body Pull + Upper Body Push + Barbell Row Pull/Upper Body Push Vertical
A. Strict Press,, rest 2-3 minutes between sets.
B. Weighted Mix Grip Pull-Ups @ 30×1, 3-4 reps x 3 sets, rest 1-2 minutes between sets
C. Close Grip Bench Press @ 21×1, 4 reps x 4 sets, rest 2-3 minutes between sets.
D1. Barbell Inverted Row loaded with chains @ 31×1, 6-8 reps x 4 sets, rest 1:30 between sets.
Video will be shown on webpage
D2. AMRAP Ring Dips 25 seconds x 4 sets, rest 1:30 between sets.

Saturday, May 24th, 2014:
Back Squat Moderate + Oly Pulls + Lite % AMRAP(20-30 Minutes)
A. Romanian Deadlift @ 30×1, 3 reps x 4 sets, rest 2-3 minutes between sets. Heavier than usual on these, 70% or higher compared to clean
B. 1 Snatch Pull + 1 Snatch @ 75% x 5 sets, rest as needed between sets.
C. For Time of the following: Inspired by Jason Leydon
20 Handstand Push Ups
30 Power Snatches @ 95/65
40 Thrusters @ 95/65
50 Toes to Bar
60 Burpees
20 Handstand Push-Ups

Sunday, May 25th, 2014:
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

“Neera Day Cleanse Weekly Report”


Day 1-3 of Neera Cleanse:
1. 32 ounces of water + 2 teaspoons of sea salt
2. Started with 48 ounces of water mixed with 8 tablespoons of Madal Syrup + 1/4 teaspoons of cayenne pepper + 1 full lemon
3. Had at least 80-120 ounces of water with syrup mix throughout the day.
4. Did the salt water flush in the morning and mid-afternoon.

Overall this fasting/cleanse went very well and happy with the results of how I was feeling. The benefits of doing a cleanse like this is tenfold for your body, but also for your mind as well. The fasting component I highly recommend to my athletes, because of re-setting the GI Tract. Our stomach works at a demanding pace during the day by processing and breaking down foods within our stomach and intestines. Not only are we eating foods, but we are consuming and taking supplements through protein, creatine, BCAA, and post and pre-workout material. I recommend fasting/cleansing to my athletes on a 6 month basis at a stint of 3-5 days during the calendar year. However, anyone can do this, particuliar those people who have weaker eating habits, and need a good flush of the system thru their bad choices of eating certain foods.

My mentor, Mike K, recommends for athletes to fast after post competition due to the high demand on the body, plus being inundated with supplements, which in turns makes our stomach work even harder during that period of supplementation.

I experimented with some light working out, and would recommend not doing too much during the cleanse/fast, as your body will be in a weaken state,and will only cause more stress and levels of cortisol to rise. Your number one focus during the cleanse/fast is to re-set your body and not break it down. I feel you can get away with foam rolling and/or light cyclical material like rowing or air dyne during your fasting stage.

I only performed 4 days on the fast, as this was the goal in my head. Honestly, I could have went another week on the cleanse. At some point in the future, I believe I will do a 7-10 day cleanse/fast to completely clean out of my GI Tract as 3-5 days suffices, but something I want to tackle as a mental and physical goal.

For me personally, this was not all about physical benefits, as it was for mental benefits as well. During the 4 day stretch, you begin to really respect food, and how we have no limitations of how to access food. I see and hear other countries and the struggle of third world dilemmas and come to respect the idea of how lucky we have it as a country as a whole.

For me it was also about starting anew, and getting back on track completely. Lately, I have been doing very well over the months of my daily intake, but I do notice little things within my everyday daily nutrition, that I do want to rid of. I will be taking a slightly different approach of how I prepare food for lunch and my mid-afternoon state of eating. I am looking for protein within meats, carbs within either white or sweet potatoes, or green veggies, depending on the training day, and fats will come from grass fed cheese.

How do you come off the cleanse?
I knew the answer, and honestly did not follow. I had a basic salad with no real protein, but the usual advice would be Day 1 coming off would be fruits and fruit juices, and then day 2 you move to simple carbs, and day 3 you could re-introduce protein and fats.

I will adhere to this protocol next time, but honestly just needed something else, as I am allergic to alot of fruits and have bad reactions.

Check out Mike K’s post about some helpful tips as well. CLICK HERE.

Check out James Taylor’s post about some helpful tips as well. CLICK HERE.

“Programming Week 1”

It has been a long while, since I have posted on my personal blog. I will be back on weekly, and hoping to be on daily to at least post my workouts and ideas once again.

The Opens are over and this is the first time I went and concentrated on team due to my injury, but also due to the realization that competing in the top 48 is getting slimmer and slimmer as an athlete for myself. I have also just been completely focused on the business and growing my program and personalized mentoring side work as well.

I have two herinated discs in my l5 and s1, and those are confirmed by a MRI and specialist. I have taken off olympic lifting, bending, and squatting movements completly out of my regiment. I am contemplating of hiring a coach again to help me get thru the recovery and healing portion of this injury, as i have dealt with it for over the last two years. It is beginning to affect my everyday life with sitting, standing, and even holding my brand new baby.

I will come out with a more detailed approach of my program, but here is what day 1 looks like and what the template will look like for a bit.

Day 1: Monday, April 7th, 2014:

A. Skill Tech Work for Olympic Lifting: Footwork + Drills

B1. DB Split Squat @ 30×1, 8 reps/each leg x 4 sets, rest 1 minute.

B2. Weighted Supinated Pull Ups @ 30×1, 5 reps x 4 sets, rest 1 minute.

C1. Strict Press @ 30×1, 10 reps x 3 sets, rest 10 seconds

C2. Toes to Bar, 12 reps x 3 sets, rest 1 minute.

D. 9 Sets of 10 second airdyne sprint, rest 1 minute.

Day 2: Tuesday, April 8th, 2014:

6 Sets of the following @ 90%:

30 seconds assault bike

rest 30 seconds

30 seconds db farmers walk

rest 30 seconds

30 seconds of ring dips

rest 30 seconds

30 seconds of assault bike

rest 60 seconds

Thursday, April 10th, 2014:

10 minute amrap of:

25 double unders

25 second plank hold

15 calorie airdyne


rest 6 minutes


10 minute amrap of:

run 100 meters

10 db push press

airdyne 15 calories

Friday, April 11th, 2014:

3 Sets of the following:

10 back extensions

10 ab wheel roll outs

20 seconds bridge left

20 seconds bridge right

5 ab wheel roll outs


7 Minute AMAP of:

10 wall balls

20 double unders

*We will see how back feels tomm*

“2014 Opens Preparation + How to Prepare Part 1”


The 2014 CrossFit Opens is about 45 days away from existence in the Sport of CrossFit. The first workout will be released on Thursday, February 27th for the whole CrossFit World to see during this time period. The big question for most is how to prepare or be best prepped for the CrossFit Opens as they come out with the workouts? How do you prepare yourself to have the best and most successful Opens Season for yourself or your team? The question I would return, would be where do you see yourself going after the Opens? or do you see yourself going beyond the Opens to Regionals for a sure bet.

Just like food profiles and nutrition planning, we must plan differently for each and every athlete for the CrossFit Opens. Not every athlete is the same, and not everyone is made from the same cloth. This is the harsh reality that many must face, and about 91% of the CrossFit World must become realistic with themself, and say I am not a Regional Athlete, so i must prepare myself to do best I can during the CrossFit Opens.

Where do I get this 91% from, I roughly estimated about 150,000 people did the CrossFit Opens last year, and about 1600 athletes made it to the CrossFit Regionals for there respected Region, so that comes out to be about 6% to 7% of athletes made the Regionals. I gave another 2%, because of the people who were on the fringe around that 49 to 70 spot within the Region.

What do I mean by comparing to individual food profiles and nutrition? I am simply stating that there are groups of people who have to be trained or programmed differently for the CrossFit Opens and leading into the CrossFit Season.

I assume there are three different phases or three different types of people in this world for the crossfit sport as of right now.

The names of these three different types of people are Opens Athletes, Regional Athletes, and the select few Games Athletes for the Year. I can almost get rid of the Games Athletes version because the level of competition is becoming so great, and so competitive, essentially only a couple people in this world are guaranteed a spot to the CrossFit Games, if we go by past history and their performances aka Rich Fronning, Sam Briggs, Jason Khalipa, Annie T(if healthy), and few more.

When we reach about 45 days to 55 days out in at least my terms, I begin to switch the template and programming out from maintaining and strength based material, to an increase in intensification of the aerobic system, some lactate material, and cp work for the athlete. We begin to see more intense aerobic work through CrossFit Testers in the range of 12 to 18 minutes, and begin seeing some lactate prep ranging from 30 seconds to 90 seconds to either mix modality or single modality work to prepare the body for intense happenings. We also begin to see an uptick on the minute, every minute work through the intensification process through cp battery work with touch n go repetitions with olympic lifting and so on.

Strength/CP Work

If we look at the last three years of the CrossFit Opens, we will begin to see a trend of how things are programmed, and now as programmers, trainers, and coaches, we can begin to do better guess work into how the program director will direct his workouts towards all athletes. We assume over the last three years we have not seen any 1 rep maxes in any lifts, and have seen more moderate weight to medium weight for cp battery work ranging from the snatch workouts, to the squat clean thruster workout to the burpee and snatch workout.

Simple Aerobic Work or High Muscular Endurance Work

We can begin to prepare athletes for simple aerobic work like longer duration aerobic work in the 15 to 18 minute range, in which we see easy and simple movements, in which all can perform, and can simply rely on how well they prepared their aerobic systems, in workouts like 13.2, 5 push press, 10 deadlifts, and 15 box jumps.

We can also see that High Muscular Endurance in Gymnastics Preparation is key because we have many workouts where people just lose themselves on chest to bar pull ups, toes to bar, or muscle ups. A classic example of simple workout, but where muscle endurance and stamina is key to being successful is the 150 wall balls, 90 double unders, and 30 muscle ups. At this point in time, we all know most people can get thru the wall balls and double unders, well if you matter in the sport of crossfit, but then it comes down to how much muscular endurance, stamina, and efficiency you have in the muscle ups for the last portion.

In the next write up I will go into greater depth about preparing for Opens Athletes and Regional Athletes, and how to decipher between the two of them. If you watch the above, I go into great depth about this as well in the video.

“Template for Competition Phase Leading Up Until Mid February”(12.29.2013)


We are getting into crunch time before the CrossFit Opens, and are about ten weeks out from the first workout being released for the CrossFit World to see and prepare for in this coming year of 2014. This will be the first year, that I will be going into the CrossFit Opens with a more relaxed state of mind, as we will be focusing more on the team aspect of the CrossFit Opens. We have a good group of people, of about 10 to 12 people that can contribute this year ranging from 6 guys to 6 girls who will be able to complete and compete in all of the CrossFit Opens Workouts. We are def new to the game, as three of our girls, this will be their first CrossFit Opens. Also three of these girls have never competed, and are still getting their feet wet in this aspect. My overall goal for Team Vagabond this year is to bring together a group of people for the good of the community and to have some fun. If we see some success this year, then I will take our level of competition to the next level, and focus fully on putting together a full year of training. We have just begun our training as a team about 10 weeks ago, so we are still young, and still getting used to being able to put our full effort forward.

The following template below will be what we will be doing up until about mid february. My overall contention on preparing group training for individuals in a small semi private training group would be to hit all of our weaknesses on a given day, and allowing athletes to choose what they want to do, to allow themselves to get better at something that we perhaps are not working on at that day. Overall we have seen a huge uprise in our squat numbers, upper body pulling numbers, and overall on our clean numbers. Almost 90% of our athletes have increased their number in their squat clean, which does not surprise me, since everyone has gone up in their front squat as well. We had a huge heavily dominant template last time on front squat and back squat, with one day of front squat and two days of high bar with one day heavy and one day moderate. I feel you can handle more high bar squat because it is not as detrimental and fatiguing as front squatting.

Competition Phase Programming
Week 1 of Template 1
1. 2 Days of Moderate Squatting between 50% to 75%: Goal Maintain Squatting Ability
2. 1 Day of Intense Front Squat: 90% or more, but no more than 5 repetitions: Work Heavy at Time/Maintain
3. Aerobic Based Work: CrossFit Testers Implemented thru Scenarios/ Goal to prepare for CrossFit Opens + More Volume
4. Gymnastics Based Interval Training: High Volume: Opens Preparation/One of the biggest weaknesses at least within our gym is our gymnastics based high volume work. I feel through this interval style gymnastics training, we will be better prepared for an opens style workout that involves alot of chest to bars, toes to bar, muscle ups, and etc..
5. Some Lactate Work on Rower, Airdyne, or Runnning: This will be put up to longer duration, and possibly help and aid within our aerobic sessions, as our lactate system is better so is our aerobic, and vice versa. If we can recover better within our workouts, our aerobic system will improve as well.

Below is the first week of our template.. the volume has been kicked up. Preferably I would like to do am and pm sessions perhaps, but honestly with my athletes schedule, and having other jobs, its best they come in for a few hours and get it all done then. Is this ideal, HELL NO!, but this is what we are dealing with right now, and supplementation and nutrition has been a huge discussion amongst our athletes.

We have implemented bcaa for our pre workout, every athlete takes, and then for post workout, we all take whey protein, and between 2.5 grams and 7.5 grams of creatine for our recovery, even on our day offs. I feel creatine if supplemented correctly, could be very beneficial, and currently working with Mike K from Dynamic Nutrition on how to perfect this nutrition supplementation, as we have seen great results so far when supplemented correctly.

From Mike K:
No cycling needed; at 5g/day, we are maintaining max saturation, and there’s zero down-regulation of our own endogenous production OR receptor (CreaT receptor expression) uptake. We use about 3.5g/day natural through metabolism & excretion, and, at max, take in only 1-1.5 through food.
It *should* be a part of every athletes arsenal, regardless of modality; the carry over into ATP/CrPh energy system is the start/base of all systems. This should be apparent based on how OPT teaches energy system usage.
GI, if applicable: While it can affect GI/bloating, this is reduced by A) making sure you are using the purest form, which is Creapure, a German trademarked brand carried by Optimum Nutrition, Ultimate Nutrition, and some GNC brands. It’s pure micronized creatine monohydrate.
I’ve never found any greater efficacy or reduced GI effects from other “types”, like kre-alkalyn, etc. All studies showing efficacy are done w/ creatine monohydrate.
When in doubt, move it PWO—same with beta alanine. Since both work under saturation rather than peak blood plasma levels, PWO is fine.

We still our focusing on Olympic Lifting, as this is a year round process, as Olympic Lifting is just always going to be part of CrossFit, and as we get deeper into this sport, it is just going to get crazier and crazier, what people will have to do to keep going for keeping their numbers. It is as if people are training as olympic lifters, but then you throw in whole other bunch of shit and training. No wonder why people involved in the sport are constantly complaining of injuries and so on… However, as I tell my people, this is the name of the game, get used to it! If you want to be the best for yourself, and compete with others in the region, be ready to sacrifice whatever you can!


We will do some on the minute, every minute work with moderate weight for olympic lifting to prepare for the opens as well, as I have seen a great increase in our cp system thru on the minute, every minute, and also you can sway to the aerobic side as well with this, if you use lighter weight, and possibly use some sort of bodyweight movement or gymnastics based movement or conditioning mono-movement like running, rowing, or airdyne.

Monday, December 30th, 2013:
High Bar Back Squat Moderate + Snatch Intense + Clean and Jerk Moderate + Lactate Work(Airdyne/Row)
A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
B. Snatch, 85%, 1 rep x 3 sets, 90%, 1 rep x 2 sets.
C. Clean(Power or Squat) and Jerk on the minute, every minute @ 70%, 2 reps on the minute, every minute x 6 minutes.
D. 8 Sets of the following @ 90%:
Row 150 Meters, rest 3 minutes-4 minutes between sets.

Tuesday, December 31st, 2013:
Upper Body Push CP/Upper Body Pull CP + Bend Mod+ IGT Training(High Volume) + CP Batter
A1. Close Grip Bench Press, 3 reps x 5 sets, rest 1:30 between sets.
A2. Pendalay Barbell Bent Over Row, 5 reps x 5 sets, rest 1:30 between sets.
B. Deadlift @ 80%, 3 reps x 3 sets, rest 2 minutes between sets.
C. On the Minute, Every Minute x 16 Minutes of the following:
Even Minutes: 25 Second Airdyne @ 85% aerobic effort
Odd Minutes: 2-3 Bar Muscle Ups or Ring Muscle Ups

Wednesday, January 1st, 2013:
Front Squat Moderate/Upper Body Push + Aerobic Effort(Work Capacity)
A1. Front Squat, 93%, 1 rep x 3 sets, rest 2 minutes between sets.
A2. Weighted Ring Dips, 3 reps x 3 sets, rest 2 minutes between sets.
B. 3 Sets of the following @ High Aerobic Effort:
10 Chest to Bar Pull Ups
15 Wall Balls
25 Burpees
15 Wall Balls
10 Chest to Bar Pull Ups
Rest 3 minutes between sets

Thursday, January 2nd, 2013:
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

Friday, January 3rd, 2013:
High Bar Back Squat Moderate + Clean and Jerk Intense + Snatch OTMEM
A. High Bar Back Squat, work with the following sets @ moderate weight of:
Work to a moderate set of 6, no more than 5 sets, and no more than 2 sets at a moderate to medium weight.
B. Clean and Jerk, 75%, 1 rep x 3 sets, 80%, 1 rep x 3 sets, 85%, 1 rep x 2 sets.
C. Power Snatch on the minute, every minute @ 135/95, 4 reps on the minute, every minute x 6 minutes.
D. 3 Sets of the following @ 95% effort:
12 Clean and Jerks @ 115 lbs/75 lbs
12 Airdyne Calories
Rest 7 minutes between sets

Saturday, January 4th, 2013:
CrossFit Testers/MAP Scenarios
All Efforts @ 90% effort(Read that correctly 90% EFFORT)
50 Burpees
50 Thrusters @ 45/33 lbs
50 Pull Ups
Rest 10 Minutes
10 Rounds of the following:
4 Wall Balls
6 Handstand Push Ups
8 Kettlebell Swings @ 55 lbs

Sunday, January 5th, 2013:
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.

“Focus on Longevity + Not Gimmicks to Sell”(11.13.2013)



The above is our logo for Vagabond and something I truly stand behind in my philosophy for my fitness facility. As functional fitness grows and develops to be the thing to do for now, we will constantly run into other businesses, where people truly do not care about the well-being of their clients, but overall how much money is coming into their bank accounts.

My own philosophy is stated below and what I truly believe can give people their success within their time at Vagabond CrossFit and other gyms.


“We are a fitness community dedicated to ongoing  learning, continued improvement, constant support, and the achievement of health and fitness goals.”

Vagabond is a place of strength and conditioning that uses the principles of training variant energy systems through functional and desirable movements that will enhance our life through sport and fitness.Through our three models of value and principles, which are Dedication,Patience, and Consistency, you will reach and go beyond your goals. Through Dedication and being able to solely commit yourself to your physical and mental well-being, you will then become successful and reach those desires you wanted to throughout your life. Through Patience you will gain a respect for other avenues of sport and fitness, as you will see things that you want to accomplish will come through hard work and patience to be successful. Through Consistency in your program, you will become healthier and you will reach those goals you set in front of you through a well-designed approach and assessing what you want to accomplish.

Through a well thought out program and having the ability to assess every person through our eyes at a professional level, we will put you on the right track for sport, fitness, or just being healthy. Our MISSION is not to sell you a gimmick, but to have a plan behind our reasoning, and have a reason for our plan for YOU!


I highlighted the 3 main words through that mission statement as Dedication, Patience, and Consistency. If these three core values are engraved into your workout routine, you will end up being successful within your journey into fitness. I do believe gimmicks work, and they are working everyday in our Fitness Industry, but what is the LONGEVITY of these people fooling their clients about their success and what they are doing for their program. The answer is simply VERY SHORT. We as trainers, coaches, and owners must have the obligation to educate our clients with what we are performing each day, and why we are doing so on a daily basis. Every day, Every week, Every Month, we should be perfecting our art of program design and learning from mentors in the fitness industry. People with an ego will fail, and they will fail hard. Keep your ears and eyes open to those who can teach you and mentor you in the right direction within your fitness industry.


Being successful can be measured in the weight of the gold you possess in your hand, but being successful can also be measured by the attention you bring to your clients and how you approach yourself with education as well. How do you better yourself everyday to bring your clients the best that you can offer? This is a question you must ask yourself on a daily basis.

Be Selfless. Be Vigil. Be Helpful. Be Present.

Monday, October 20th, 2013:
Squat Intense + Snatch Moderate + Overhead Squat Intense
A. High Bar Back Squat @ 20×1, 70%, 2 reps x 5 sets, rest 2 minutes
B. Squat Snatch on the minute, every minute x 8 minutes, 90% x 1 rep
*Used 210 lbs for Snatches*
C. Overhead Squat @ 20×1, work to moderate single, no more than 80% of 1 rep max on file.
*Worked to 245 lbs for moderate single*

Tuesday, October 21st, 2013:
Spreadsheet Testing Day: Please Put Numbers on Vagabond Spreadsheet
Press Intense + Ring Dip + Upper Body Pull(Vertical) + Rowing ALEND + Upper Body Stamina
A. Close Grip Bench Press, 1 rep max.
*Worked to 255 lbs*
B. Chest to Bar Pull Ups AMRAP x 1 set
*Got to 37 chest to bar, but I stopped and pretty much gave up, next time closer too 45 is the goal*
C. 15-12-9-6-3 of the following:
Hang Power Snatch @ 95/65
Lateral Barbell Burpees
50-50-50-50-50 of the following:
Double Unders
*I believe 8:14*

Friday, October 24th, 2013:
Squat Intense + Jerk Moderate + Upper CP Push/AD ALEND
A. Front Squat, 1 Rep Max: worked to 315 lbs, goal is 325 lbs plus on this at some point
B. Split Jerk, 1 Rep Max: Have not jerked in close to 6 months because of injuries, hit 295 lbs.
C. Max Handstand Push Up Kipping x 1 set: 35 repetitions kipping

Saturday, October 25th, 2013:
Aerobic Tester: Long Duration
For Time of the following:
100 Box Jumps @ 30/24 inches
100 Kettlebell Swings @ 70/53
100 Burpees
100 Thrusters @ 65/45
Time: 28:45
*My back was friggin smoked from the first repetition on this one, and then fell of box*

Monday, October 27th, 2013:
Squat Intense + Snatch Moderate + Clean and Jerk Moderate
A. Front Squat @ 78%, 3 reps x 3 sets, rest 3-4 minutes between sets.
*Used 250 lbs*
B. Power Snatch, 5 reps x 5 sets, rest 1 minute between sets. Complete all 5 repetitions within 35 seconds. Start @ moderate weight, and work your way up. Drop each repetition.
*Worked up to 190 lbs for the last set*
C. Clean and Jerk Cluster @ 80%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
*Used 225 lbs*

Tuesday, October 28th, 2013:
Press Intense Speed + Upper Body Push/Upper Body Pull + Row ALEND
A1. Close Grip Bench Press @ 55%, 2 reps x 12 sets, rest 60 seconds.
A2. Muscle Ups, 2-3 repetitions x 12 sets, rest 60 seconds.
People can scale to Weighted Pull Ups Pronated x 2-3 repetitions, but at the end of this workout or before, they must practice muscle up training, either before or after.
B. Complete 3000 Meters of Rowing, Sprint Row Every 10 Seconds, every 300 meters, the other time, nice light pace.

Wednesday, October 29th, 2013:
MAP Scenarios + Multi-MAP
3 Rounds of the following:
15 Hang Power Cleans @ 115/80 lbs
15 Lateral Burpees
15 Step Down Box Jumps
Rest 7 Minutes
10 Rounds of the following:
3 Deadlifts @ 315/225 lbs or lighten load if need be
5 Toes to Bar
Rest 7 Minutes
For Quality of:
30 Wall Balls
100 Double Unders
30 Wall Balls
100 Double Unders
30 Wall Balls
100 Double Unders

Friday, November 1st, 2013:
Clean and Jerk Intense + Snatch Battery + Upper CP Push/Upper CP Pull
A. Clean and Jerk(Squat or Power) @ 90%, 1 rep x 4 sets, rest as needed between sets.
B. Above Knee Squat Snatch Cluster Battery, x 3 sets, rest 3-4 minutes between sets.
C1. Handstand Push Up Kipping AMRAP(-5-5-3-2), GOAL is to go five below your failure for the first set, and then 5 below your first set, then 3 below that number again, and then 2 below that one on the last set, x 4 sets, rest 2 minute between sets.
*Hit 21-17-17-16*
C2. Chest to Bar Pull Up, 15-21 x 4 sets, if you scored less than 15 repetitions on your chest to bar pull ups, then try to hit a AMRAP of every set, rest 2 minutes between sets.
Hit 21-21-21-21