Sunday Workout of the Day

This was the first time I did one of the Regionals Workout, and def one of the workouts that I will struggle with at least with the time domain. However, I am happy with the results, and now I know I can at least make it within the cap, barring any injuries or anything bad that will happen. I made the runs a little bit longer, and also, did not go at 100%, just went through it and tested it out, and this is what coach wanted me to do. After I performed some skill work and some other things.

Sunday, May 20th, 2012 Workout:
A. Regionals Workout 3:
4 Rounds for time of:
10 DB Snatch Alternating
Run 200 Feet
*Finished in under 7 minutes*

B. Pull Ups x 20 reps x 4 sets, rest 3 mins between sets

C. Practice Double Under Technique

Friday and Saturday Workouts

This is the last weekend before Regionals, so the volume has changed a bit, and hitting it one more time hard before the Regionals. I am feeling pretty good overall, and just looking forward to have some fun next weekend, and workout with some of the best guys in the world. I got my shoulders tape with kinesio tape and of course my back was done again, so overall it feel pretty good, but still some soreness and pain in my left and right shoulder, so we will see how they hold up during next weekend.

Friday, May 18th, 2012 Workout:
A1. Snatch, start @ 165 lbs, and add 5 lbs per set, rest 20 secs, 165-170-175-180-185-190-195-200-205, all sets felt easy and good
A2. Double Unders, 20 reps x 9 sets, rest 20 secs
B1. Clean Grip Deadlift @ 245 lbs, 2 reps x 10 sets, rest 30 secs
B2. Handstand Push Ups, 6 reps x 10 sets, rest 30 seconds
C. Muscle Ups, Complete 35 Muscle Ups into Sets, Started out with 6-6, and then finished with sets of 3 throughout... I was supposed to do it a little differenly, but lately I have been having a problem with muscle ups, with kipping. However, I felt good during this whole time.


Saturday, May 19th, 2012 Workout:
3 Sets of the following:
Row 1000 Meters @ 1:52/500 m pace
20 Pistols
10 Hang Power Cleans @ 225 lbs
Rest 5:00 minutes between sets.

Wednesday Workout of the Day

Today was a good mental tough day and one of the first workouts where I pushed myself. Over the last months, my mental toughness during workouts has gone down, and during specific workouts, I put the barbell down to much, or stop to much during a workout. The concept of unbroken is great because it really does push you to your limits and challenges you belong your physical ability. My mindset after the regionals will have to start focusing on just thinking about getting through the workout, and the pain only lasts for a short period of time.

Wednesday, May 16th, 2012 Workout of the Day:
Complete the following Unbroken for all reps, no resting, pausing with barbell:
15 Overhead Squats @ 135 lbs
20 Pull Ups
15 Push Press @ 135 lbs
15 Front Squats @ 135 lbs
20 Pull-Ups
15 Push Press @ 135 lbs
15 Back Squats @ 135 lbs
20 Pull-Ups
15 Push Press @ 135 lbs

Time: 7:20

Tuesday Workout of the Day

This began pretty badly, but finished up pretty solid at the end of the workouts. Overall it was another tough and heavy day, but at the end of it, felt good and accomplished somethings that I wanted to. My muscle ups for the first time in a long time, finally felt better, and my shoulder was not hurting as bad while doing them, which is the biggest key. About 10 more days until regionals, and it will finally be over, and I can get back to my regular life. The last 7 weeks have been good for me mentally, but now it is starting to weigh on me, and just want to go, and have some fun.

Tuesday, May 15th, 2012 Workout:
A. Squat Snatch, 1 rep @ 195 lbs x 6 sets, rest 2 minutes
B1. Hang Power Clean, 1 heavy rep @ 225-235-245-250-250, rest 10 secs
B2. Hang Power Clean, 3 fast reps 2 205 lbs, rest 5 minutes
C. Burpee Box Jumps x 50 reps, Goal Time was 4:30, but completed in 3:36.
D1. Deadlift @ 325 lbs, 5 touch n go reps x 5 sets, rest 1 min
D2. Muscle Ups Unbroken, 5 reps x 5 sets, rest 1 min
E. 5-4-3-2-1 of Unbroken Handstand Push Ups- This was a cash out and skill end to the day.

Monday Workout

My energy level is pretty low as of late, as the business end is starting to wear me out, and also just waiting for these regionals to end, and just get back to regular life. I am looking forward to competing, but it is draining in a sense, as I work out by myself everyday, which is fine, but I do miss the team aspect of working out with others. After the regionals are over, I will take a week off, and just try to regroup and see what I want to do with the next year of training.

I hit a partner workout with one of my trainers, just to switch it up a little bit, and I did go off of coach mikes programming, but in a sense it was a good change of plan, and it helped me out mentally in the long run.

Monday, May 14th, 2012 Workout:
Complete 12 Rounds as a team of the following:
Sled Drag x 30 meters @ 100 lbs
7 Handstand Push Ups
Run 200 Meters
*Cash Out*
20 Rope Climbs @ 15 Feet

Friday and Saturday Workouts

Low Energy the last few days, and due to the lack of fuel I have been putting into my body. Have to get back on track, and start eating more throughout the day. I am down about 8 lbs from about two weeks ago, so I am right around 179 lbs, which is pretty light going into Regionals, and will make me one of the smaller competitors. However, I have started to take Stronger. Faster. Healthier Recovery Formula, and this stuff is great. I def feel much better right after I take this after a workout, and def see some results in my recovery. This will def be a part of my nutrition plan for the rest of my time, and feel good after workouts, and not as sore the next day.

Friday, May 11th, 2012 Workout:
A. Squat Snatch Single, worked up to 195 lbs, and stopped there.
B. Hang Power Clean, 5 sets of 5, unbroken sets, touch n go... 185-195-200-205-210
C1. Clean Deadlift @ 225 lbs, 12 sets of 2 reps, rest 30 seconds
C2. Handstand Push Ups, 12 sets of 5 reps, rest 30 seconds
D. Muscle Ups, 2 on the minute x 10 minutes, then followed up with 10 more muscle ups

Saturday, May 12th, 2012 Workout:
A. Pistols Unbroke as fast as possible, 10 sets of 10 reps, rest 30 seconds between sets, averaged about 17 seconds for 10 reps. These felt easy...
B. 5 Sets of the following: Row 1 Minute @ 1:45/500 m pace, then Row 1 Minute @ 2:05/500 m pace
C. Unbroken Double Unders x 20 reps x 10 sets, rest 20 secs, all unbroken
D. 5 Rounds of the following:
4 DB Snatches Alternating @ 100 lbs
3 Tire Flips @ 400 lbs
16 Sledgehammer Hits
Run 50 Meters
E. 20 Reps of DB Snatches Alternating @ 100 lbs

Tuesday and Wednesday Workouts

The last two days were tough in my own mind, and the first day was filled with heavy loads, and basically just a long grinder of a day for workouts. Overall I felt pretty good, but Muscle Ups are still giving me a problem, in a sense, that I am missing on muscle ups that I should not be missing. My ring dip strength is actually very good, so in terms, I still have not perfected my kipping motion with the muscle up, and it is really starting to weigh on me. Also, in the off season I will have to talk to Coach Mike, and have some sort of plan of increasing my pulling strength in the pull up region, which I know is one of my lacking areas, especially in my strict pull up region. These are all things that I am loving by working with Coach Mike, because he really exposes my weaknesses, and it is something that I would not concentrate on by myself, without someone telling me to do so.

Tuesday, May 8th, 2012 Workout:
A. Squat Snatch @ 190 lbs x 7 sets, rest 1 min between sets
B. Hang Power Clean AMRAP @ 225 lbs, 5 sets of 5 unbroken sets.
C1. Deadlift, Touch N Go @ 315 lbs x 5 reps x 5 sets, rest 1 min
C2. Muscle Ups x 5 reps x 5 sets, rest 1 min
D. Burpee Box Jumps @ 24 inches x 1 Minute @ aerobic effort x 5 sets, rest 1 min

Wednesday, May 9th, 2012 Workout:
A. 3 Sets of the following, rest 2 mins between each set
21 Pull Ups
21 Front Squats @ 85 lbs
Rest 5:00 Minutes
B. 3 Sets of the following, rest 2 mins between each set
21 Toes to Bar
21 Wall Balls
Rest 5:00 Minutes
C. 3 Sets of the following, rest 1 min between each set
20 GHD Sit-Ups
25 Back Extensions
30 Air Squats

Friday, Saturday, and Sunday Workouts

Short Post, as things have been busy, and just getting ready for Regionals, so my posts have been short as of late. I am feeling pretty good overall, and a little more confident each week. We will see how things will go, and see how I feel. My back is a little sore from the weekend, so Monday is a good rest day, and my hours of sleep are getting more and more, and I def see an improvement in my recovery, just from the extra couple of hours a sleep that I am getting on a daily basis.

Friday, May 4th, 2012 Workout
A. Hang Power Clean, work to a heavy single, worked up to 265 lbs.. Felt pretty good, and things felt good
B1. Clean Grip Deadlift @ 265 lbs x 2 reps x 8 sets, rest 30 seconds
B2. Handstand Push Ups x 6 reps x 8 sets, rest 30 seconds
C. Deadlift, work to a heavy single, worked up to 415 lbs, and this felt light. This was my first heavy single deadlift in over 2 years, due to my lack of use in the deadlift, and also due to injuries of the back.


Saturday, May 5th, 2012 Workout
A1. Back Squat x 15 reps @ 135 lbs x 3 sets, rest 10 secs
A2. Pull Ups x 15 reps x 3 sets, rest 60 secs
A3. Push Press @ 135 lbs x 10 reps x 3 sets, rest 2 min
B1. Front Squat x 15 reps @ 85 lbs x 3 sets, rest 10 secs
B2. Pull Ups x 15 reps x 3 sets, rest 10 secs
B3. Push Press @ 85 lbs x 15 reps x 3 sets, rest 2 min


Sunday, May 6th, 2012 Workout
AM Session:
AMRAP 15 Minutes of:
15 Overhead Squats @ 65 lbs
10 Handstand Push Ups
3 Muscle Ups
Rounds: 5 plus

PM Session:
DB Snatch Technique @ 100 lbs, completed 50 plus reps at this weight
+
Row x 10 Minutes @ 1:55 pace
then complete 50 pistols: Completed in under 1:50

Wednesday Workout of the Day

Today was a whole lot less volume, but in itself was very hard in a sense. I was def feeling the workouts from the last two days, and my legs were smoked. I have noticed over the past 7 weeks, another weakness in my fitness protocol. I hate to squat during workouts, any type of squat. This is something that I am going to have to change over the coming year, and get more comfortable with the idea of squatting. It is one of the few things, that truly drains me during a workout. We will see how this will change, and how things will go.

Wednesday, May 2nd, 2012 Workout:
A. 3 Sets of the following @ 100%:
10 Burpee Box Jumps/ 15 Thrusters @ 95 lbs, rest 4 times the work
Times: 1:03/1:05/:108
Rest 15 Minutes
B. 3 Sets of the following @ 95%:
15 Power Snatch @ 95 lbs/ 35 sec Airdyne, rest 3 times the work
Times: 1:11/1:12/1:12

Saturday, Sunday, and Tuesday Workouts

I am quite behind in my posts as of late due to my busy schedule, and also dealing with some personal issues. My shoulder has been feeling a little better each day, until I hit a little snag again on Tuesday, and just seems it will not be getting better anytime soon, and will have to go to doctors within the week to hopefully get some sort of shot or some more professional opinions on the matter. This week has been tough from the start, as my motivation is a little down for the Regionals, and just kind of want to get thru them, and get done with them. I am looking forward to the summer to hit some training up, but also take a break for a bit, and do some different style things in the meantime. I got some big plans in the future, so this will also take up sometime, so we will see how my training goes in the future. Overall, I am happy with life, and that is all you can ask for.

Saturday, April 28th, 2012:
A1. Back Squat @ 135 lbs, 15 reps x 3 sets, rest 10 secs
A2. Pull Ups, 15 reps x 3 sets, rest 2 min
B1. Front Squats @ 85 lbs, 15 reps x 3 sets, rest 10 secs
B2. Pull-Ups, 15 reps x 3 sets, rest 2 mins
C1. Overhead Squats @ 65 lbs, 15 reps x 3 sets, rest 10 secs
C2. Push Press @ 65 lbs, 15 reps x 3 sets, rest 2 mins

Sunday, April 29th, 2012:
AM Session:
10 Rounds for time of:
10 Push Press @ 115 lbs
10 Right Leg Pistols
10 Left Leg Pistols
50 Double Unders
Time: 31:03

PM Session:
DB Snatch Technique @ 100 lbs x 30 Minutes
+
10-9-8-7-6-5-4-3-2-1 of:
Weighted Ring Dips @ 30 lbs
*All unbroken Sets*

Tuesday, May 1st, 2012:
A. Squat Snatch @ 80% @ 175 lbs, 10 Minutes on The Minute
B. Overhead Squat @ 33x1, 3 reps x 3 sets, 185-205-225
C1. Back Squats @ 20x1, 1 tough rep x 5 sets, 305-305-275-275-275
C2. Pull Ups x 25 reps x 5 sets, rest 2 min
D. Handstand Push Ups x AMRAP x 3 sets, 13-11-10
*Did 20 extra at the end, my shoulder was killing me at this point.*

Wednesday, Thursday, and Friday Workouts

This is will be short and sweet, as my weekend is filled with a lot of activities, as we are holding two Jump Rope Seminars on Friday and Sunday with Molly Metz from Jump N Rope Seminar Team. My workouts were overall pretty good, but my shoulder is still bothering me, and will be going to the doctors on Tuesday, hopefully to get referred to get a cortizone shot sometime next week.

Wednesday, April 25th, 2012 Workout:
A. 2 sets @ 100%- Row 200 meters, 3  min rest- 33.8/34.7
Rest 10 Minutes
B. 2 Sets @ 95%- 15 Touch N Go Power Cleans @ 135 lbs/ 15 sec Airdyne, rest 4 mins- 48 secs/46 secs
Rest 10:0 Minutes
C. 2 sets @ 95% of Run 400 meters- 65 secs/65 secs

Thursday, April 26th, 2012 Workout:
A. DB Snatch Technique @ 100 lbs

B. Massage Therapy

Friday, April 27th, 2012 Workout:
A. Hang Power Clean, 3-3-3-3-3, 185-205-225-235-240
B1. Clean Grip Deadlift @ 12x1, 2 reps @ 245 lbs x 10 sets, rest 30 secs
B2. Handstand Push Ups, 5 fast reps x 10 sets, rest 30 secs
C. Deadlift @ 30x0, 7-7-7, 5 minutes, controlled touch n go reps, 295-325-345

Sunday and Tuesday Workouts of the Day

No videos over the last few workouts, due to the fact that they have been boring workouts, so no real need to take any videos, as people would probably fall asleep watching the videos. Over the last couple of days, I have beent practicing the db snatch, which will be one of the workouts during the Regionals with 100 lbs dumbbells. This is going to be a brutal workout, and I have never done a db snatch at this weight before. I went to CrossFit Southie on Sunday, and was hitting up some practice, and the 100 lbs dumbbell at that point seem to be out of the question. However, I would have gotten down about it, and just said screw it, but I said I have not done this movement before with this weight, so give it a couple of days. So, I got my 100 lbs dbs in the mail today, and hit some up, and got the 100 lbs dumbbells up on both hands. I was happy because now I know I can hit these during a workout, but going to keep doing tech work at least 4 days a week to gain more confidence. I am not looking to do well during the Regionals, but my goal is to get through the first 5 workouts, and just make the cut during these 5 workouts. However, an old injury in my right shoulder as appeared, and it is really bothering me, and really hindered me during my handstand push ups workout today, which over the last month, I have made huge gains. I am hoping with some ice, mobilization, and some visits to either pt or chiro, and can heal up.

Sunday, April 22nd, 2012 Workout:
A. AMRAP 20 Minutes of:
10 Muscle Ups
20 Handstand Push Ups
30 Pistols
Total Rounds: 2 Rounds plus a Half
*This workout has two goats of mine, and it was high volume. I was happy with the pistols, as I blew through this, so got to look at the positive.*
Rest Three Hours
B. DB Snatch Technique: 10 Minute AMRAP @ 95 lbs dumbbells, alternating hands
Rest 1 Hour
C. Row @ 15:00 Minutes @ 2:00 Minute Pace/500 m Row
*After 15:00 minute row, completed 30 pistols*

Tuesday, April 24th, 2012 Workout
A. Snatch @ 85% Effort, worked on technique, and worked up to 185 lbs
*This is when my shoulder started feeling like shit, and just was killing me*
B. Hang Squat Snatch + Snatch Balance + Overhead Squat x 5 sets @ 155 lbs
C1. Front Squat @ 20x1, 5 sets of 1 rep, 235-265-275-285-285
C2. Pull-Ups x 22 reps x 5 sets
D. Depth Handstand Push Ups x 3-5 reps x 5 sets, rest 2 mins, used 25 lbs plates
*My shoulder was spent during this, and just focused on quality*
Rest 3 Hours
E. 5 Sets of the following:
Weighted Pull Ups @ 20 lbs Vest, 5 sets of 4-5 reps
Weighted Ring Dips @ 20x1, 5 sets of 7-9 reps

Saturday Workout of the Day

I talk to Michael Fitzgerald today and got some more good insight into programming, and every week I learn from this guy. Every two weeks that I talk to him, my mind is filled with information and knowledge, and just betters me as a trainer and programmer. I really feel like I am coming into my own with my programming, and just feel overall better with my overall programming for Vagabond. It can be a pain in the ass, but it is my passion, and really like delving into the science behind programming, and truly having a rhyme and reason behind Vagabond's Programming. I am just going to keep working hard, and keep trying to see results for our gym. We all grow each day, and personally myself, I have grown so much from the first time I started programming workouts, and now truly have an understanding of where I want to go with everything.

This workout was an emulation of Regionals Workout 4, and overall it was good to get a feeling of what the weight was overall. I also made a makeshift 90 lbs dumbbell, as I am waiting for a few dumbbells in the 100 lbs range to come in to Vagabond.

Saturday, April 21st, 2012 Workout:
A1. Back Squat x 15 reps @ 135 lbs, rest 10 secs
A2. Pull Ups x 15 reps, rest 3 mins
B1. Front Squat x 15 reps @ 85 lbs, rest 10 secs
B2. Pull Ups x 15 reps, rest 3 mins
C1. Overhead Squats x 15 reps @ 65 lbs, rest 10 secs
C2. Push Press x 15 reps @ 65 lbs, rest 3 mins

Thursday and Friday Workouts of the Day

The Regional Workouts are announced, and there is a big step ahead of me. I will see how things go, and just overall just going to take this as a kick in the ass, to pick up my training, and really listen to whatever Coach Mike tells me to do. I am excited in a way, to compete in this competition, and see how things go, and see how hard I can push myself to the limit. This is the only way I can really see how I compete, and how well it goes. I am not expecting any great performance, but just a stepping stone, to see how things go, and how hard I have to work over the next year. It really has come to my attention, that is not just a sport of average people or average training. You have to compete, train, and push yourself hard all year to get to the point that you want to reach. The best thing I feel about everything is, that I have not even come close to reaching my full potential. Even over the last 4 weeks of training with Coach Mike, I have seen some gains in my performance in some areas, and we have not even scratched any type of real programming yet in my own eyes. The Work will come over the next year, and see where it takes me.

Thursday, April 19th, 2012 Workouts:
A. Skill Work with Snatch, worked up to 205 lbs
B. Skill With Pistols
C. Skill Work with Hang Power Cleans, messed around with 225 lbs


Friday, April 20th, 2012 Workouts:
A. Hang Power Clean, 5.5.5.5, rest 5 mins, 185-195-205-215, must not drop weights
B1. Clean Grip Deadlift, 2 reps @ 225 lbs x 12 sets, rest 30 seconds
B2. Handstand Push Ups, 4 reps x 12 sets, rest 30 seconds
C. Deadlift, Tough N Go Controlled @ 30x1, 7.7.7, 275-305-325

Wednesday Workout of the Day

I hit some lactate endurance and lactate power today for my workouts. Overall not to bad of workouts, and later on in the day, I will hit some skill work with handstand push ups, and some other things... I am feeling pretty good, and have no real soreness, injuries to speak of, so overall I am happy with that. The training is going very well, and overall just feeling very good. I have gone back to a traditional way of Kevin O'Malley eating, and throughout the week, I will be doing intermittent fasting, and having some big meals at night time. However, on the weekend, I will be eating throughout the day, and will be having more calorie based foods, that are in the area of rice and oatmeal, which will help with my overload workouts during the weekend.

The regional workouts should be coming out today or sometime this week, so I will be interested to see what is posted, and to see what workouts are going to crush me. I am happy with how everything is going, and looking forward to the next year of training.

First Set of Thrusters x 15 reps @ 115 lbs/15 Burpees @ 100%




Wednesday, April 18th, 2012 Workouts:
A. 2 Sets of: Sprint 200 meters @ 1005, rest 3 minutes, 27.81/28.81
Rest 10:00 Minutes
B. 2 Sets of: 15 Thrusters @ 115 lbs/ 15 Burpees @ 97%, rest 4 mins, 1:03/1:04
Rest 10:00 Minutes
C. 2 Sets of: Row 500 meters, rest 6 minutes, 1:33.5/136.5
*The rows crushed me, and just fell off, but kept at a pace that I wanted of under 1:40 @ 95%

Sunday and Monday Workouts of the Day

My video player is acting up, and could not post videos to this one, but overall it was a good two of workouts, and wish I could show some videos, but hopefully in time, I will be able to post in the coming days. On Sunday, I was pretty tired, because of the night before, as I stayed up late, and then the next day had to train all day with the olympic lifts, and be a coach. I felt very good Monday, and hit some personal records on my push press, and it felt pretty easy. I just got to keep moving forward, and see how things go.



Sunday, April 15th, 2012 Workout:
10 Minutes of the following:
1 Min Rowing
1 Minute Kettlebell Swings @ 53 lbs
Rest 10:00 Minutes
10 Minutes of the following:
1 Min Rowing
1 Minute Burpees
Rest 10:00 Minutes
10 Minutes of the following:
1 Minute Rowing
1 Minute Wall Balls

Tuesday, April 17th, 2012 Workouts:
A. Work to a 1 Rep Max Push Press, worked up to 225 lbs, and felt good, but stopped there and stayed with the 20 lbs pr.
B. Hang Squat Snatch, 5.5.5, 125-145-155 lbs
C1. Front Squat @ 31x1, 1 x 5 sets, 225-265-285-285-285
C2. Pull-Ups x 20 reps x 5 sets
D. Handstand Push Ups x 10 sets of 3 unbroken HSPU, Time: 2:38

Saturday Workout of the Day

I am away this weekend at the CrossFit Olympic Lifting Cert coaching at CrossFit Albany. It was a good first two days and got to work with John Mc and Josh Everett, who are two great coaches, and every time I do these certs and coach at them, it def helps with my own coaching experience, and helps me grow as a coach. The workout I had to for Saturday was long, and had alot of strength involved but I was limited with time, so had to move quickly through the strength movements. I did not work to max efforts, but got some heavy lifts in per se, and felt good overall. There was one set back, in the way I was training, and had to rush, so during overhead squats, I missed on attempt, and my back shoulder muscle was pulled. So right now I am feeling it, and being in the hotel do not have access to any ice or anything in that nature, so when I get home on Sunday, I will have to ice and hit some mobility to see how things go.

Overhead Squats @ 255 lbs x 2 reps @ 30x1

Saturday, April 14th, 2012 Workout:
A. Split Jerk, 1-1-1-1-1, 205-225-245-255-265
B. Overhead Squats @ 30x1, 2-3 reps x 3 sets, 225(3)-245(3)-255(2)
C1. Clean Grip Deadlift Cluster @ 90%, 1.1.1.1.1.1 x 3 sets, 255-275-295
C2. Handstand Push Ups Shoulder Width, 11-10-9
*These were rushed and back shoulder was killing me*
D. Chest to Bar Pull Ups, 15 reps x 6 sets, all unbroken and felt good.

"Thursday Workout of the Day"

I had to hit a double workout today, due to the fact that I was sick on Wednesday, and pretty much stuck to my bed and sleep for the whole day. I am feeling better today, and decided to make up wednesday's workout in the morning, and then hit thursday workout in the afternoon. Both were quite hard, but it felt good to hit two workouts in the day, to get used to hitting multiple workouts throughout the day. The second workout was long, and at the end, I was feeling it, due to the aerobic capacity, and the overall feeling of going and going!

Overall a good day and very productive.

I am traveling to New York, to coach at a crossfit olympic lifting cert, so we will see how my workouts will fit into this schedule, and see how things will go. I will probably have to modified some of the time restrictions, since I will stuck with a limited amount of time to workout during the weekend.



Thursday, April 12th, 2012 Workouts:
A. Row @ 100% x 300 meters x 2 sets, rest 3 minutes between sets, 49.3/50.3
Rest 10 Minutes
B. Power Clean @ 135 lbs/Run 200 meters @ 95% x 2 sets, rest 4 minutes between sets, 1:19/1:18
Rest 10 Minutes
C. Pull Ups x 25/ Burpees x 25 @ 95% x 2 sets, rest 5 minutes between sets, 1:38/:141

Rest 5 Hours
All Performed @ 80% aerobic of:
5 Minutes of:
Run 200 meters
Kettebell Swings @ 70 lbs
Rest 3:00 minutes
5 Minutes of:
Row 200 meters
Thrusters @ 65 lbs x 9 reps
Rest 3:00 minutes
5 Minutes of:
15 Cal Airdyne
9 Burpees
Rest 3:00 Minutes
5 Minutes of:
50 Double Unders
9 Sumo Dead High Pulls @ 65 lbs
Rest 10:00 Minutes
5 Minutes of:
Run 200 meters
9 Kettlebell Swings @ 70 lbs
Rest 3:00 minutes
5 Minutes of:
row 200 meters
9 thrusters @ 65 lbs
rest 3:00 minutes
5 minutes of:
15 cal airdyne
9 burpees
rest 3:00 minutes
5 minutes of:
50 double unders
9 sumo dead high pulls @ 65 lbs

Tuesday Workout of the Day

Another Day... Another Training Session... I am really trying to hit these workouts hard, and really trying to hit the movements correctly and get prepared for regionals. I am feeling good overall, and lately have seen some improvements in some areas of my weaknesses. Only time will tell, and the main factor is that I am feeling better, and each day I am loving training again, and not being depressed when I have to hit a workout. Overall today was a pretty good day today, and even my muscle ups, which were not perfect, but I was hitting them consistently, and was better than last week.I got to remind myself, when I do these muscle ups, I am doing them last in the workout, and I am pretty smoked by the end before I hit them. However, I think it is good, becasue I have to get used to be tired, drained, and taxed because this is what you do in competition. We will see where things take me!

Power Snatch Cluster, 3.3.3 @ 160 lbs, unbroken reps of 3

Tuesday, April 10th, 2012 Workout:
A. Push Pres Cluster of Blocks, 1.1.1.1.1.1 x 4 sets, rest 3 mins, 155-170-185-200
B. Power Snatch Cluster, 3.3.3 x 3 sets, rest 4-5 mins, 145-155-160
*These were tougher than expected, but I could have gone heavier, but happy to hit unbroken reps @ 160 lbs or more.*
C1. Front Squat @ 31x1, 2 reps x 4 sets, rest 2 mins, 225-245-265-275
C2. Handstand Push Ups Wide Stance, x 4 sets, rest 2 mins, 12-10-10-8
D. Muscle Ups of the following Unbroken reps
7 sets of unbroken 3 reps
4 sets of unbroken 2 reps

Sunday Workout of the Day

It is Easter Today, so my first priorioty was getting my butt to Church, and starting the day off right. I know sometimes on this blog, I talk about working out, and what I am doing, and all that good stuff, but sometimes you have to look at the simple things in life, and realize what you are thankful for in this world. When I went to church at 8 am this morning, I felt happy, content, and it was a great day out. After I left church, my mind was clear, and felt refresh. I know not everyone is religious, and that is their choice. And by no means am I saint, or some bible thumper, but the mental aspect of just being in a quiet place, and not having to worry about anything for an hour, except whatever is in your head at that point is a relief for me. Today was a good day!

Also, one more thing, I watcha video on crossfit.com, and was very impressed with what crossfit is trying to do out in the third world countries. I know I can be OPT this and OPT that, but at the end of the day, CrossFit is what got me here, and CrossFit was my driving force to being a productive citizen in this society. CrossFit and Greg Glassman are trying to put together foundations and schools out in Kenya, which is a country in Africa, and set up crossfit classes. This in my opinion is a great service, and just makes me hope crossfit will be around for the next twenty years, and overall not too much will change with affiliates and everything else!

Last, but not least, I hit my last workout of the week, and at the end I was happy it was over. This week was long, and a rest day is in order hopefully coming on Monday!

Sunday, April 8th, 2012 Workout:
10 Minutes @ 80% of:
Row 500 meters
AMRAP Ring Dips: 25-18-15
Rest 10:00 Minutes
10 Minutes @ 80% of:
Run 400 meters
KBS @ 70 lbs
Rest 10 Minutes
10 Minutes @ 80% of:
Row 500 meters
9 Unbroken Squat Snatches @ 95 lbs

Saturday Workout of the Day

Today overall was a good day of training, and felt good throughout every movement. My back has been aggravating me as of late, and the last week I have gotten a few session of PT done on my lower back to relieve some stress, and possibly in the future will be going back to the chiro for some work as well. However, today was stressful, and filled with about 4 hours of programming, and did not get to my workout until about 5 pm tonight. Before I went into the workout, I was not feeling it, but as time went by, I felt better and better, and at the end was glad I finished everything, and just really like where I am right now with my training. I am not seeing any big gains as of yet, but I feel good, and this is my overall goal, just loving training, and love hitting these workouts, and like feeling like I am being pushed throughout each one. I am starting to realize, what I have to do over the next year, to hit another level in my training, and once again as I keep saying, I am looking forward to the next year of training, and seeing where everything goes.

I do not talk to much about my nutrition on this page, so I figured I would. As of right now, I am following a 75% Paleo Diet, with added dairy products to keep on my size, and as of right now I am weighing the heaviest I have in my training over the last two years. I am weighing at 185 lbs, and def have put some bulk on, and overall I like how it feels. My diet consists of about 150 grams of carbs a day, which would be high for most, but I am doing alot of training, and need that energy source. My protein intake is about 75 grams to 100 grams a day, and my fat in take is well over 100 grams a day. The Fat is coming from nuts and almond butter to avocado as well. I barely have cheat meals, and cannot remember that last cheat meal that I have had over the last few months, and do not feel like I need them as of right now. I eat a good amount of greek yogurt,and as of late I have added in OATMEAL for my breakfast, when I can eat it, and I def like the oatmea because it is a good source of carbs and also makes me feel full, which I like. Overall I am happy with my diet, and just happy I am not having cheat meals as of right now.


Overhead Squat @ Tempo of 30x1 @ 240 lbs x 4 reps

Split Jerk @ heavy medium set @ 265 lbs

Saturday, April 7th, 2012 Workout:
A. Split Jerk, 3-2-1-3-2-1, Wave Training, 2-5% heavier each set, 205-235-250-215-250-265
B. Overhead Squats @ 30x1, 3-4 reps x 3 sets, 205(4 reps)-220(4 reps)-240(4 reps)
C1. Clean Grip Deadlift @20x0, 10 reps x 3 sets @ 285 lbs
C2. Depth Negative Handstand Push Ups, 6 reps x 3 sets, at three 45 lbs plates and 10 lbs plates
D. 15 Chest to Bar Pull-Ups Unbroken x 6 sets, rest 3 minutes between sets