VBC

Wednesday Workout of the Day

2012-02-15T15:32:00.002-05:00

Hit some more snatch work today, and overall felt pretty good about everything. My Snatch Balance has to be a little faster, and have to pull myself under the barbell a little better. I worked at a medium weight, and just concentrated on pulling myself under the barbell quicker to ensure I am working the movement correctly.

Wednesday, February 15th, 2012 Workout:
A. Snatch Balance, worked at medium weight in singles
155-175-185-205-225 x 2-235
B. Muscle Snatch, worked at doubles and single
65 x 2-75 x 2-85 x 2-95-105-115-125
C. 20 Squat Snatches for Time @ 170 lbs
Total Time: 5:47

Sunday and Monday Workouts of the Day

2012-02-13T15:17:00.003-05:00

Sunday was a good day, but a long day of workouts. I hit a double workout, and spaced them out about 4 hours apart. I felt good through it all, and one of the movements I was pretty surprised with my overall score, and next time will be shooting for higher. However, I tore my hands up pretty bad last week, and just like a band aid on a cut, I just keep re tearing them everytime I workout. I was going to rest on Monday, but I have alot going on during the weekend, so I figured I would get at least one day of oly work, as I have been slacking alot lately on concentrating on these lifts. I have not seen any huge personal records, but I just love to work on them, and hopefully in the future, I will get back to my old numbers in time. These are lifts, that you just have to constantly keep hitting, and not let them go by the wayside.

Sunday, February 12th, 2012 Workout of the Day:
A. Squat Clean Thruster, worked up to 210 lbs x 8 Minutes Total Time
B. Squat Clean AMRAP @ 90% of max @ 190 lbs, got 24 reps in that time
Rest 4 Hours
C. Max Shoulder Press in 4 Minutes, got 155 lbs
Rest 1:00 minute
D. Max Kettlebell Swings 1 Attempt @ 70 lbs- got 76 reps
Rest 2:00 Minutes
E. Max Airdyne Cals in 3:00 minutes- got 70 Cals
*This killed me, and was beat tired from the swings, with blood soaking my hand, but overall a good day

Monday, February 13th, 2012 Workout of the Day:
A. Snatch Balance, light work, worked up to 225 lbs
B. Snatch, worked up to 212 lbs, and failed a a few times as this weight, worked up to 205 lbs

Overall not my best snatch, but things felt right. Next time I am thinking bigger numbers, and things will be clicking more. I took some videos, broke down where I have to work on, and hopefully will see some results. I just have to keep hitting these lifts on constant basis, to keep central nervous system and neurologically used to them. I am pretty much working off what was given to me, and in time, with some more skill work, and more consistent basis, will start seeing better results..

Overall good 3 days of workouts...

Saturday Workout of the Day

2012-02-11T18:50:00.003-05:00

Today was a weird day, and the last two days I have been under the weather, and lately been getting sick alot more, than the last few years. I contribute it to my lack of sleep, and cortisol and stress levels going through the roof. However, I am feeling a little bit better, but hopefully everything gets better, and I feel at 90% starting next week off. I tell myself I have to get more sleep, but in real terms, it is almost impossible. At least 4 days of the week, I do not get home until about 9 pm from the gym, and then I have to eat, so pretty much do not finish up until after 10 pm. So that leaves me about 6 hours of sleep, but at the end of the day, I am totaling about 5 hours of sleep, and this is the best I can do right now. I think in general, as I get a full time trainer, hopefully in the future, my training hours as a trainer will go down, and I can focus more on my own training, and also the business end of things. However, somethings just have to be sacrificed, and right now, I have to sacrifice myself in a manner of speaking for the good of Vagabond. However, the workout today was a good one, and was planning on hitting a double, but work got in the way, and then some unexpected things for the webpage.

Saturday, February 11th, 2012 Workout:
Complete the following:
5 Minutes @ 70%
10 Row Strokes
7 Knees to Elbows
Rest 2:00 minutes
5 Minutes @ 80%
15 Double Unders
5 Burpees
Rest 2:00 minutes
5 Minutes @ 90%
5 Sumo Dead High Pulls
10 Sit-Ups
Rest 2:00 minutes
5 Minutes @ 95%
10 Row Strokes
5 Burpees

Wednesday Workout of the Day

2012-02-08T15:53:00.003-05:00

Today was a strength day mixed with some strengh endurance, and then hit some chest to bar pull ups broken up into sets. Everything was kept at a heavyweight for the first part, as power cleans are one of my weaknesses, and the chest to bar pull ups were going fine, but of course the hands started to rip, and turned into a fingertip chest to bar pull up, but overall a good day of training, and happy with everything...

Wednesday, February 8th, 2012 Workout:
A. Power Clean x 1 + Split Jerk x 1 x 6 sets, rest 30 seconds
185-205-215-225-230-235
B. Hang Squat Cleans, Touch N Go, x 7 reps x 3 sets, rest 1:00 minute @ 170 lbs
C. 20 sets of 5 Unbroken Chest to Bar Pull-Ups, 100 pull ups in total

Tuesday Workout of the Day

2012-02-07T22:13:00.003-05:00

Today was a good day, and everything felt pretty good... I was pretty tired and broken down after the first two workouts, but still felt good throughout my overhead squats... Overall a good day, and kind of late, so keeping this post nice and short.

Tuesday, February 7th, 2012 Workouts:

A. 5 Sets of the following:
30 Unbroken Kettlebell Swings @ 55 lbs
Rest 40 seconds
30 second Max Effort on Airdyne
Averaged 20 Cals Every set...
Rest 1:40

I was tired from the unbroken swings, and going into the airdyne was tough, and this workout took alot out of me, than I expected, but I liked it!

Rest 2 plus hours...

B. AMRAP 10 Minutes of:
1 Muscle
3 Clean and Jerks @ 135 lbs
5 Toes to Bar
7 Wall Balls
*Everything was unbroken*
Total Rounds: 9

Rest 5 plus hours

C. Overhead Squat Singles, 1-1-1-1-1-1-1
185-205-225-245-255-265-(275 failed twice)-then hit 275
*Felt good on these, and was a good day, first two fails was because of the jerk, but then I got it..

Sunday Workout of the Day

2012-02-05T23:05:00.002-05:00

This was a bittersweet day... I have been working on my no false grip muscle ups, as these used to be my bread and butter, but as time went on, I did not practice them for months, as I moved into the new location in Easton, and just lost them... However, over the last few days they have come back, and have been working on them...I decided to hit a workout with muscle ups in it, but overall was disappointed in the ending, however was happy with how my mental game held up.

I was working through the workout at a pretty good pace, and hitting my muscle ups for the first few rounds unbroken, but as time came about, this nagging rips on my left hand, keep re-opening, and then a mental block hit... I started to miss muscle up attempt after attempt, which is sometimes uncommon for me at a low rep scheme. I completed almost 4 rounds in 5 minutes, then for 2 minutes I was working on 3 muscle ups... I began to swear, and get pissed off, but then remember, hey this is a workout, settle down, and just get through it. The word quitting came into my head, and was just going to call it off, and stop the workout, but I said what is the point, calm down, relax, and just finish what you can. I know I am just getting back into the swing of things, and following my own programming that I am actually enjoying, and within a month, I am going to hit this workout again, and beat this score... I am disappointed with the results of the workout, but overall happy with not getting so stressed over one workout and one movement, that I know I will get back in time... Overall a good day mentally, and a good day of realizing I am going to fail at times, and it just happens!!!

After the workout, I hit another airdyne workout and went for a longer duration aerobic capacity, and it felt good for the first time on the airdyne, and more comfortable...

Sunday, February 5th, 2012 Workout:
A. AMRAP 12 Minutes of:
3 Muscle Ups
10 Swings @ 2 pood
15 Wall Balls
Total Rounds: We will keep in the back of my head
B. Airdyne x 1:00 minute @ 90% x 2:00 minute rest x 3 sets
25 cals-27 cals-27 cals

Saturday Workout of the Day

2012-02-04T16:12:00.003-05:00

Ahhh... It feels good to be back and hitting some workouts that I actually see some benefits in. Today was a cpt weightlifting day, with a skill work built into it. It really does feel good to be following a program that I am enjoying, and also be able to do test workouts on myself to help better my gym. In the meanwhile, I am still pondering on whether or not to hit the CrossFit Opens, as I know in the long run, I am not fully prepared after a turblent few months of sporadaic and no direction programming for myself. However, I have found a new goal, and a new accomplishment I would like to reach within 2012. My goal is to hit 300 cals on the airdyne by the end of 2012. This machine is aweseome, and hits every energy system that I want to hit. This is my new goal and new focus, and I know it is not that big of a deal, but it is something I want and only few people that I know of, have hit in their time.

Saturday, February 4th, 2012 Workouts:
A. High Bar Back Squat @ 22x2 x 5 sets x 2-3 reps
215-225-245-255-260
*This tempo objective is really beneficial and really pushes me to my limit. I really like sitting in the bottom of the squat, as I know this is my weakness, and is overloading the muscles that I need to get stronger. I hit all 3 reps on the first four sets, then went into the mindset of getting at least 2 reps @ 260 with the tempo.
B. Hang Squat Cleans, 3 sets of 3 @ 200 lbs
C1. Kettlebell Clean and Press @ 55 lbs x 10 reps x 4 sets in total, rest 20 seconds
C2. GHD Sit-Ups x 12 reps x 4 sets
D. Max Airdyne x 20 seconds x 3 sets, rest 1:40
Hit Cals @ 15-15-16

The airdyne just kicks my ass, and I love it!

Wednesday and Friday Workout of the Day

2012-02-03T15:58:00.004-05:00

Last couple of days have been good ones, and good test days. I am def sticking with my plan of following a tempo, interval, energy system programming, in which, in turn will help me program for my own gym. I have to do what I preach, even if it is not at full tilt, like they way I want to train. My goal next year is to hire an OPT coach to train me and program for me, so I do not have to worry about this, and will take some stress off me as well. My goal for 2012 is to train for 2013 Opens and Regionals, and give it a legit shot, and not just go off pure talent. I have alot of things I have to work on, and with a direction of a coach, this could be accomplished.

Wednesday, February 1st, 2012 Workout:
A. Clean and Jerk x 3 reps + 1 Jerk x 5 sets
165 lbs-185 lbs-205 lbs-225 lbs-225 lbs
*These all felt good, and the 225 felt light*
B1. Front Squat @ Tempo 32x2 x 5 sets x 2 reps @ 225 lbs, rest 1:00 minute
B2. 5 Sets of 5 Handstand Push-Ups, rest 2:00 minutes

Friday, February 3rd, 2o12 Workout:
A. Airdyne Max Cals in 10:00 Minutes: 192 Cals @ bodweyight of 180 lbs
This was brutal and took alot out of me. This was my first test, and in the future I know now where I am at, and where I want to be. My next time thru, I want to hit 225 cals on this type of workout. I am just not conditioned yet for this machine, and I love it at the sametime!
B. Muscle Ups on the Minutes x 2 reps x 10 minutes- No False Grip
*Everything felt fluent and great*

Tuesday Workout of the Day

2012-01-31T11:08:00.002-05:00

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

2012-01-30T19:55:00.002-05:00

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

2012-01-28T16:51:00.003-05:00

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

2012-01-28T16:51:00.000-05:00

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

2012-01-26T12:51:00.003-05:00

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

2012-01-24T13:55:00.004-05:00

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

2012-01-21T11:04:00.004-05:00

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

2012-01-19T21:00:00.002-05:00

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

2012-01-19T07:50:00.002-05:00

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"

2012-01-15T21:25:00.003-05:00

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"

2012-01-14T18:18:00.003-05:00

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"

2012-01-10T14:22:00.002-05:00

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"

2012-01-10T14:22:00.000-05:00

Saturday and Sunday Workout of the Day

2012-01-05T22:41:00.007-05:00

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

2012-01-04T21:08:00.002-05:00

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

2012-01-04T08:26:00.002-05:00

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

2012-01-03T06:49:00.002-05:00

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

2011-12-31T15:12:00.003-05:00

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

2011-12-30T06:38:00.002-05:00

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

2011-12-27T07:00:00.004-05:00

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

2011-12-21T23:08:00.003-05:00

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!

Saturday and Sunday Workouts

2011-12-19T14:07:00.000-05:00

I went to Portsmouth, New Hampshire for the weekend, so my training was limited, since the girl wanted to spend some quality time together, and get my mind free of working out, and anything else dealing with thus such. However, pretty hard for me to do that, as I am getting back into swing of things, and just hard for me not to do something. I was happy with fridays workout, but of course, my shoulder is acting up again, in which, it is same spot it was hurting last year. I have a slight tear in my ac joint, but the doctors said I do not need surgery, and rest will do the trick, but this is a far cry to do, in my own life. However, I have been taking it easy with my back, and alot of my metcons have been pretty easy as of late, and feel as if I am getting more deconditioned. However, I have to come to terms, I just do not have the time or energy to put 100 percent into my training as of this time, so just trying to maintain. My focus is going to be gymnastics skill work, oly lifting a couple days a week, and some heavy met cons with oly lifting in it.

Saturday, December 17th, 2011 Workout of the Day:
A. Front Squat, 5 sets of 3 @ 260 lbs
B. Push Press, 5-3-1-3-5, 135-155-165-155-165
C. Handstand Practice x 10 Minutes(in hotel room)

Sunday, December 18th, 2011 Workout of the Day:
A. Tabata Hill Sprints, 20 seconds on x 10 seconds off x 8 rounds on treadmill

Friday Workout of the Day

2011-12-16T16:05:00.000-05:00

Friday, December 16th, 2011 Workout of the Day:

A. 3 Snatch Pulls(First two pause as knee, and last one snatch pull) + 1 Snatch
Worked up to 70% of 1 Rep Max x 7 sets
B. 4 Rounds for time of:
3 Squat Snatches @ 185 lbs
10 Box Jumps @ 30 inches- Full Hip Extension, and pause on top of box
Time: 8:00 minutes

Took my time on snatches during conditioning workout, to ensure no awful form, and to stay away from injury of back... They all felt pretty good, did one at a time, and missed on attempt, but picked right back up and got the next one.

Wednesday Workout of the Day

2011-12-14T13:50:00.002-05:00

Hit my first strength workout with heavier weight today, and went for a heavier double in the clean and jerk, I stopped my self at weight below my usual max, around 85%, to just work some weight, and see how the back felt.

The plan is to hit clean and jerk weight on wednesdays with some form of squatting, and then friday will be a snatch day or progression...

Tuesdays will be skilled gymnastics day, and one of the weekends will be another skilled gymnastics day.

Wednesday, December 14th, 2011 Workout of the Day:
A. Clean and Jerk, work to a heavy double, worked up to 235 lbs for 2 reps...
B. 1 and 1/4 front squat, worked up to 215 lbs for 2 reps...
C. 3 Rounds for time of:
50 Double Unders
25 Wall Balls
Time: 5:08
*Felt a little slugish during this workout, as the day before, my arms were smoked from the gymnastics practice...*

Tuesday Workout of the Day

2011-12-14T07:14:00.002-05:00

I have decided to implement at least two days a week of 20 minutes of gymnastics practice into my training. Lately I have been lazy over the time of actually putting aside some gymnastics training into my program, and overall it has affected my overall being as an athlete. It comes down to me, not being lazy, having a plan of action, and actually following through. My consesus is I will two days a week, put aside 20 minutes throughout the day of practicing my weaknesses, involving free handstands, and whatever else. I sometimes plan on doing gymnastics work, but instead opt to hit a metabolic conditioning workout. I have come to realize that to improve on my gymnastics, I have to step away from the conditioning, since this is not my weakness, and will hit the 20 minute practice phase. I perform this yesterday, and improved within that 20 minutes immensly. I held my first free handstand for over 15 seconds, and was pretty surprised. I was also surprised by the fact that I was very sore from the work. Alongside with that 20 minute practice, I will hit a strength workout during that time as well.

I have also come to the conclusion, to stay healthy over these next 65 days before the CrossFit Opens, I will back away from heavy met-cons or anything that will deal with my back, since it is still bothering me, and have to keep a close eye on it. I will predominantly hit metabolic conditioning workouts, gymnastics practice, and snatches and clean and jerks over this next 65 days. If i qualify for the Regionals again, I will then hit a couple of cycles of strength over that 2 month period before Regionals. We will see how this goes, and hopefully will see some good results.

Tuesday, December 13th, 2011 Workout of the Day:
A. 20 Minutes of Gymnastics Practice
Tabata Wall Climbs to Handstand Holds, 20 seconds on x 10 seconds off x 5 sets
Free Handstand Practice x 10 minutes
B. Overhead Squat Work,
185 lbs x 8 repetitions
185 lbs x 15 repetitions
My bodyweight is around 180 lbs, so was happy to hit 15 reps @ 185 lbs. My goal is to hit 20 repetitions @ 185 lbs within 2 weeks, which is doable, since I did this after my gymnastics practice.

Sunday Workout of the Day

2011-12-12T07:13:00.002-05:00

Ran out of time due to gymnastics certification at lunchtime. I planned on doing two 10 minute amraps, but I was going to run over the lunch period, so I had to cut the amraps down a little bit, and then had to do some work. I still got some good work in for some more skill movements. Also, after did some skill practice with the kipping swing for the muscle up, and will be intergrating some strict muscle up training into my work. I figured I would practice strict muscle ups 3 times a week. I was shown a good way to properly practice the strict muscle up, by putting tape in between your feet, to ensure you are not kicking your feet forward, and allowing you to keep everything tight in the middle and under your center of gravity.

Sunday, December 11th, 2011 Workout of the Day:
A. AMRAP 8 Minutes of:
3 Elevated Handstand Push-Ups
7 Toes to Bar
15 Double Unders
*Rest 3:00 Minute*
AMRAP 6 Minutes of:
5 Chest to Bar Pull-Ups
8 Pistols
5 Box Jumps @ 36 inches

Saturday Workout of the Day

2011-12-10T22:06:00.001-05:00

We are holding the CrossFit Gymnastics Certification here at Vagabond CrossFit this weekend, so I am limited to completeing any workouts during the morning and afternoon hours. But I found some time to fit in a workout during the lunch hours, when everyone left for lunch. My back was feeling a little timid today, since yesterday was my first day back on the barbell in about 7 days, so I was feeling it today, but it was not bothering me enough, not to get a workout in for the day. I hit some more skill movements, and some bodyweight movements again as well.

Saturday, December 10th, 2011 Workout of the Day:
AMRAP 20 Minutes of:
1 Rope Climbs @ 15 feet
2 Muscle Ups
15 Wall Balls
Run 200 m

Friday Workout of the Day

2011-12-09T22:16:00.001-05:00

This was the first time in 7 days, where I decided I was ready to get back underneath a barbell and hit some work with it. I did not go to heavy, and kept my percentages pretty low for the movement that I chose, and just gave it a go. Sonia and JC from CrossFit Bridgewater came over to workout, and it was a good change of pace, to finally workout with some people, and also workout with some elite crossfitters in the region. Sonia was on the world championship team for the crossfit games, and so was JC, so it was good work.

We hit some snatches and then a quick met con to end the day.

Friday, December 9th, 2011:
A. Snatches @ lightweight, concentrating on form, all sets performed at 2 reps.

115-135-155-175...

B. 21-15- of:
Overhead Squats @ 95 lbs
Burpees
Time: 3:26

Wednesday Workout of the Day

2011-12-07T14:46:00.001-05:00

Hit another skill day with muscle ups, double unders, and handstand push ups. The back was feeling a little tender today, and might have been from the workout on Tuesday. I was going to do some GHD Sit-Ups for another workout, but tried it out, and felt it in my back, so made the right decision, and backed off from performing anything of the nature.

Wednesday, December 7th, 2011 Workout of the Day:
AMRAP 12 Minutes of:
2 Muscle Ups
4 Handstand Push-Ups
8 Box Jumps @ 30 inches
20 Double Unders

Tuesday Workout of the Day

2011-12-06T15:22:00.002-05:00

Second day of no barbell movements, and just working bodyweight and skill movements into conditioning workouts. My back is still sore, but the doc lined me up with some kinseio tape, and I can attest that this stuff actually works. It is supposed to support the muscle groups, but also help stretch as you work out. I will keep using this stuff, as long as I have access to it in the future. Today's workout was good, and kept me moving, with my simple determination to get some higher conditioning workouts in with monostructural movements as well.

Tuesday, December 6th, 2011 Workout of the Day:
AMRAP 20 Minutes of:
15 Foot Rope Climb x 1 ascent
200 Feet Run Up and Run Backwards Shuttle Run
30 Double Unders
2 Muscle Ups
Row 250 m

Did not keep track of rounds, just did the work, and went unbroken on skill movements. Rope Climbs were easy and took me about 2 pulls or leg pulls to get to top of 15 foot marker.

"Monday Workout of the Day"

2011-12-05T14:03:00.002-05:00

Sooo, last week was a tough week with alot of happenings and bad news. I believe last Wednesday,I was performing a workout, and during one of the movements, my back just gave out. It was very painful, and one of my first injuries, where I could not finish a workout because of the pain. This has been an ongoing occurence over the last 6 months, with setbacks and injuries. I went to my friends physical therapy place, and he said I have a back of a 50 year old, and there are some major malfunctions in my lower back and the alignment of my hips. He did some work on me on saturday, and it has gotten better, but with his recomm. he says I should lay off barbell movements for the next two weeks. This to say the least will be very hard for me, since I am little crazy with working out. I do not really care about competition or getting into great shape, but mentally it is my outsource from everything else, and just makes me feel better. Also, working out is the thing that saved my life, and gave me the desire to keep pushing forward. However, I am going to listen to doc rich's recomm., but I am going to do some bodyweight workouts throughout the next 7 days, and see how the back feels, and just keep pushing forward.

Monday, December 5th, 2011 Workout of the Day:
A. Unbroken Handstand Push Ups, 8-7-6-5-4-3-2-1, rest 45 seconds between sets
*The back was tweaking a little bit during this, but still finished it.*
B. AMRAP 15 Minutes of:
Row 250 m
Push-Ups x 15 repetitions
*Wore 30 lbs weight vest during workout*

Monday Workout of the Day

2011-11-29T09:35:00.003-05:00

Hit all strength today, and backed away from conditioning workouts for the day, due to my soreness from the last couple of days, and also trying to concentrate on strength at least once a day during the week. However, my legs were very sore from the strength work on Sunday with the squatting, since it has been awhile since I did some heavy squatting for strength. I hit front squats and back squats again for the day, but then got interrupted during my push press strength, with a new client that came in for the day, so I ended up getting cold during sets, and just stayed at a relative heavy weight, but something I new I could do for the last set.

Monday, November 28th, 2011 Workout of the Day:
A. Front Squat, 3 reps of 10 sets @ 230 lbs, on the minute
B. High Bar Back Squat, 3 reps of 5 sets @ 260 lbs, on the minute
C. Push Press, 5-4-3-3-3-, 125-155-175-185-190

Sunday Workout of the Day

2011-11-27T20:54:00.001-05:00

Hit some strength in the morning, as I have been lacking in my ability get some solid squatting in during the week. My goal these last 3 months is to hit at least squatting one day a week, or even two times a week. I need to get my squatting up, but also I realized, I think I need to do some assistance exercises with good mornings, romanian deadlifts, and such to concentrate on building up some of the key muscle groups in these lifts. These assistance exercises will also help with pulling exercises in the olympic lifts as well, but sometimes I can get lazy and just not feel like doing them.

Sunday, November 27th, 2011 Workout of the Day:
A. Front Squat, work to a heavy single, 300 lbs
B. Front Squat, 3 sets of 3 @ 80%, 240 lbs
C. High Bar Back Squat, 3 sets of 3 @ 275 lbs
D. For Time of the following: " Nutts"
10 Handstand Push Ups
15 Deadlifts @ 250 lbs
25 Box Jumps @ 30 inches
50 Pull Ups
100 Wall Balls
200 Double Unders
Run 400 w/ 45 lbs plate
Time: 15:20

Saturday Workout of the Day

2011-11-26T19:09:00.001-05:00

Worked out the evening today, and hit some strength and a little conditioning workout, that humbled me to say the least. The conditioning workout consisted of the girl workout, Annie, but instead of regular sit-ups, I did GHD Sit-Ups, which in total equaled 150 repetitions. I knew going into it, it was going to be a tough workout, since I would get through double unders unbroken, and would be right back on the GHD machine, and I was right to say the least. The GHD's were doing a number on my lower back, but my quads and hip flexors were taking the majority of the beating!

SaturdY, November 26th, 2011 Workout of the Day:
A. Hang Power Snatch, work to a heavy set of 3, worked up to 160 lbs
B. "Annie on Steroids"
50-40-30-20-10 of:
Double Unders
GHD Sit-Ups
Time: 12:58

"Wednesday and Thursday Workouts of the Day"

2011-11-25T21:24:00.001-05:00

Little time off, since I have been busy with the gym, so this is the reason for the short posts, but still want to get my workouts up here, so I can keep it as a log. I am hoping in the future, I can give more detailed posts, so I can give some information, instead of just showing what I did for workouts. I was going to workout Friday, but the class in the morning was to big to workout witht he group, and I have taken about 2 days off in the last 14 days, so maybe some rest time, and also concentrating more on the business side was good for one day. I plan on going to my buddies gym on Saturday Morning, to hit a nice little long conditioning workout, so maybe a rest time was on the agenda.

Wednesday, November 23rd, 2011 Workout of the Day:
A. AMRAP 20 Minutes of:
Muscle Ups x 3 reps
Row 300 m
Rounds Completed: 13 Rounds

Thursday, November 24th, 2011 Workout of the Day:
Did the planned Vagabond Workout with the Vagabond People to enoy working out with people, and wanted to hit this one, since Austin M, did a similar workout, and he got around 30 minutes for a time. I was happy with my overall score, as Austin M. is one of the top crossfitters in the world, and my time was right next to his.

A. 5 Rounds for time of:
20 Burpees
25 Box Jumps
Run 400 m
20 Kettlebell Swings @ 2 pood
25 Wall Balls
Time: 30:58

Monday and Tuesday Workouts of the Day

2011-11-22T17:05:00.002-05:00

Quick post and quick recap of the last two days. Monday was a complete wash with time, and just could not find the time to fit any thing other than a bunch of strength work in for my day of workouts.

Monday, November 21, 2011 Workout of the Day:
A. Overhead Squat, worked up to 255 lbs for a single
B. Power Clean, worked up to 225 lbs for a set of 3
C. Push Press, worked up to 185 lbs for a set of 5

Tuesday, November 22nd, 2011 Workout of the Day:
A. Push Jerk, worked up to 235 lbs for a set of 2
B. Air Force Workout:
On the Minute Every Minute x 4 Burpee repetitions
20 Thrusters
20 Sumo Dead High Pulls
20 Push Jerk
20 Overhead Squat
20 Front Squat
Time: 4:40

Sunday Workout of the Day

2011-11-20T20:26:00.002-05:00

Took the last two days off, and was planning on going for three today, but just wanted to hit some conditioning with running, since it was so nice out tonight. My shoulders are pretty spent from last week, so hit the mainsite hero workout called Michael. Pretty happy with results, as it would have been an elite time compared to rest of the elite in the world. Have not ran in awhile either, ans felt pretty good, in which case, I do not mind running, since I have a higher conditioning mentality, when it comes to running. The rest of the week could possibly be a strength concentration, depending of what the day brings. I plan on hitting the vagabond workout on thanksgiving, and then hitting possible team workout as well within the gym.

Sunday, November 20th, 2011 Workout of the Day:
A. "Michael"( 3 Rounds for time):
Run 800 m
50 Back Extensions
50 Sit-Ups
Time: 18:58

"Thursday Workout of the Day"

2011-11-20T15:58:00.001-05:00

Shoulders have taken a beating during the first few days, and decided to go with some strength developement, and then planned on taking friday and saturday off because of work and the turkey throwdown competition we were having on saturday at CrossFit Providence. I came up with a nice little strength workout that entailed speed and power, but also some strength endurance as well, as I rotated between two movements that will hopefully help build towards my snatch numbers. However, everyday finding it harder and harder to workout, but just trying to plug along and get some workouts in.

Thursday, November 17th, 2011 Workout of the Day:
A. Work to a heavy single in Snatch Balance, worked up to 245 lbs
*This was over a 45 minute period, where I walked on form and technique with this movements. Good sets, and good technique work!*
B. 4 Sets of the following:
1 Snatch Balance @ 225 lbs + 3 to 5 Overhead Squats @ 205 lbs...
Good Work!

Wednesday Workout of the Day

2011-11-17T07:58:00.002-05:00

*Wednesday, November 16th, 2011 Workout of the Day*
Hit the mainsite workout from a couple days ago, but the time got a littl skewed, as I just forgot to look at the clock. I have a rough estimate of what it was and just going to go off of that. I then performed half a mary workout later on in the day, to work on chest to bar pull ups, and some skill work with handstand push ups and pistols.

A. 3 Rounds for time of:
15 Overhead Squats
15 L Pull-Ups
15 Split Jerk
15 Knees to Elbows
15 Hang Clean
15 Back Extensions @ 25 lbs
*Time*= 18:00 Minutes
B."Half Mary"
AMRAP 10 Minutes of:
5 Handstand Push-Ups
10 Pistols
15 Chest to Bar Pull-Ups
Took time on this and just got some work in...

Tuesday Workout of the Day

2011-11-15T16:10:00.003-05:00

Tuesday, November 15th, 2011 Workout of the Day:
A. Thrusters, work to a heavy single, worked up to 210 lbs
B. 5 Sets of the following:
5 Unbroken Thrusters @ 170 lbs
30 Unbroken Double Unders
*Rest 90 seconds between sets*
Time: Between 41-43 seconds a round
C. Wall Climbs to Holds, and practice Handstand Walk x 6 sets x 20 seconds

Sunday Workout of the Day

2011-11-13T18:43:00.001-05:00

*Sunday, November 13th, 2011 Workout of the Day:
A. 21-15-9 of:
GHD Wall Ball @ 10 lbs
2 For 1 Wall Balls @ 20 lbs
Time: 5:40
B. Split Jerk Techinque with Medium Weight Sets, worked up to 4 sets of 1 @ 245 lbs
C. Push Press, worked up to 195 lbs x 3 repetitions

Saturday Workout of the Day

2011-11-13T11:52:00.003-05:00

*Saturday, November 12th, 2011 Workout of the Day*
For Time of the following movements:
Row 500 m
50 Box Jumps @ 20 inches
50 Push-Ups
50 Sit-Ups
50 Pull-Ups
50 Back Extensions
50 Ring Dips
20 Turkish Get-Ups(alternating arms) @ 53 lbs

Time: 20:05

Thursday and Friday Workouts of the Day

2011-11-12T07:33:00.002-05:00

Hit some classic CrossFit workouts to work on some weaknesses, and boy did they ever show during these workouts. However, for some reason, even if I fail miserably or have a tough go at it, I still have tons of fun when I perform these type of workouts. They crush me, and they can be frustrating, but at the end of the day, for some reason I love working on these weaknesses, because in the grand scheme of things, that is why we do crossfit, to get better at movements, to better ourselves as athletes!

Thursday, November 10th, 2011 Workout of the Day:
A. For Time of the following movements:
25 GHD Sit-Ups
1 Muscle Ups
20 GHD Sit-Ups
2 Muscle Ups
15 GHD Sit-Ups
3 Muscle Ups
10 GHD Sit-Ups
4 Muscle Ups
5 GHD Sit-Ups
5 Muscle Ups

Time: 9:02
*I totally have not been practicing muscle-ups, and i lost my no false grip muscle up form. This is a big hit to my fitness, but now I know must do these more!

B. Skill Work on Wall Climbs and Hand Walks for 10 Minutes

C. Skill Work on Repetitive Power Snatches @ 135 lbs
Rotated between doing 10 repetitive snatches @ 135 lbs, then 5 repetitive snatches @ 135 lbs

Friday, November 11th, 2011:
A. "Blake"
4 Rounds for time of:
100 Feet Overhead Lunges @ 45 lbs
30 Step Down Box Jumps
20 Wall Balls
10 Handstand Push-Ups
Time: 20:48

"Backed up Workouts for the week"

2011-11-09T07:14:00.002-05:00

The last week has been pretty busy, and I actually forget what I did last week. I know I worked out on Tuesday, Wednesday, and Thursday, but some of the workouts slip my mind, so no bother even trying to remember them. On the weekend, I attended a Kettlebell Certification, so the whole weekend was packed with kettlebell work and skill exercises. I am back to doing some conditioning workouts, but my back has been a bothersome, and just seems not to be getting better. We will see how things turn out. My strength will keep going forward, but seems it is at a stall right now, maybe due to my lack of sleep, or just the endless amount of hours I am working at the gym. I have the motivation to do the workouts, but my body sometimes just cannot do it!

Sunday, November 6th, 2011 Workout of the Day:
For Time of:
100 Hand to Hand Swings
32 Clean and Jerks
60 Snatches
60 Front Squats
*All performed with a 44 lbs kettlebell, and could not be dropped during the whole workout.*

Monday, November 7th, 2011 Workout of the Day:
Mainsite Workout:
For Time of the following:
Row 300 m
Push Press x 20 @ 135 lbs
Row 300 m
Push Press x 15
Row 300 m
Push Press x 10
Row 300 m
Push Press x 5
Time: 6:59

Tuesday, November 8th, 2011 Workout of the Day:
A. AMRAP 7 Minutes of:
7 Power Snatch @ 95 lbs
10 Wall Balls @ 20 lbs
Rounds: 8 rounds + 7 reps
B. Snatch, worked up to 200 lbs for a heavy single.
*Snatches lately have not felt right, but due to lack of warm up, was def the issue on this case!*

Friday, Sunday, and Monday Workouts of the Day

2011-11-01T08:38:00.002-04:00

Friday, October 29th, 2011 Workout of the Day:
This was the first time I did deadlift for a strength workout in almost 14 months, so had to ease back into it. My deadlift was one of my best deadlifts because i partially tore my hamstring, and then had repeated bouts with back problems. I was happy with the overall effect, and def had some more in the tank, but let's take it slow and easy!

A. Deadlift, 3-3-3-1-1-1
275-315-335-365-385-405
B. 40 seconds on 20 seconds off x 3 sets of:
Row Cals
Kettlebell Swings @ 2 pood
Box Jumps @ 24 inches
Burpee Target

Sunday, October 30th, 2011 Workout of the Day:
Bad day overall and missing my lifts everywhere!
A. Snatch, worked up to 205 lbs, but was missing like crazy!
B. Clean and Jerk, worked up to 245 lbs, missing like crazy on heavier lifts!
C. Front Squats, worked up to 275 lbs, stopped myself, as I was so spent from the first two previous lifts and back was hurting again

Monday, October 31st, 2011 Workout of the Day:
A. Snatch Push Press, worked up to 195 lbs, went light, and not feeling it
B. 4 Rounds of Cindy/8 Power Snatch @ 135 lbs
3 Rounds of Cindy/6 Power Snatch
2 Rounds of Cindy/4 Power Snatch
1 Round of Cindy/ 2 Power Snatch
Time: 8:03

Wednesday and Thursday Workouts of the Day

2011-10-27T20:33:00.002-04:00

I hit some box height snatches on Wednesday with some heavy sets of 5 reps for front squat. On Thursday, kept it to just conditioning and did some work capacity conditioning with simple movements and finally got to workout with some people which was very good for a change.

Wednesday, October 26th, 2011 Workout of the Day:
A. Snatch @ Box Height @ 1 Inch Above Knee @ 70%, 75%, 80%, 85%
Snatch @ 145 lbs @ 70% x 2 reps x 1 set
Snatch @ 155 lbs @ 75% x 2 reps x 1 set
Snatch @ 170 lbs @ 80% x 2 reps x 1 set
Snatch @ 180 lbs @ 85% x 1 rep x 2 sets
B. Front Squats x 3 sets x 5 reps
worked up to 265 lbs
C. Handstand Push-Ups, 4 Minutes x 4 repetitions on the minute, rest 1:00 minute, 4 minutes x 3 repetitions on the minute, elevated by 45 lbs plates

Thursday, October 27th, 2011 Workout of the Day:
A. Ten Rounds for time of:
5 Toes to Bar
10 Wall Balls
15 Anchored Sit-Ups
20 Double Unders
Time: 13:12

Tuesday Workout of the Day

2011-10-25T19:34:00.002-04:00

Good Old Clean and Jerks with some volume controlled muscle ups...

Tuesday, October 25th, 2011 Workout of the Day:
A. High Bar Back Squat, work to heavy single, worked up to 335 lbs
B. Clean and Jerk from 1 inch above knee on boxes... 70% x 1 @ 175 lbs, 75% x 1 @ 190 lbs, 80% x 1 @ 205 lbs, 85% x 1 x 3 @ 215 lbs
C. Volume Control Muscle Ups(False Grip), 2 reps x 6 minutes x on the minute

Saturday and Sunday Workouts of the Day

2011-10-24T10:34:00.002-04:00

I was down in King of Prussia, Pennsylvania coaching at a CrossFit Olympic Lifting Cert, so kept my training based around strength and some skill work.

Saturday, October 22nd, 2011:
A. Work to Medium Weight in Snatch Balance, worked up to 245 lbs
B. Work to medium to heavy weight in Snatch, worked up to 195 lbs

Sunday, October 23rd, 2011:
A1. 10 sets of 3 of Front Squats, worked up to 285 lbs x 3, then 290 lbs x 2
A2. After each set of front squats, completed 3 elevated handstand push-ups, 10 sets x 3 repetitions

Friday Workout of the Day

2011-10-21T19:36:00.002-04:00

Down in Pennsylvania working at a CrossFit Olympic Lifting Certification, so Friday's workout had to be whatever the gym I visited down in PA was doing for the day. I attended the workout for King of Prussia, and it was a team workout. It was meant to be a 4 person team workout, but our team was stuck with 3 people, so our rest time was cut out, so this was got pretty ugly as time went along. This was my first time doing stone shoulders, which were fun, but pretty tough on the lower back. We decided to go with the heavy stone they had which was 175 lbs.

Friday, October 21st, Workout of the Day:
A. AMRAP 20 Minutes of:
Team of 3:
Complete as many reps as possible of the following:
Row Calories
Stone Shoulders @ 175 lbs over barbell rack
Farmers Walk @ 135 lbs in each hand

Thursday Workout of the Day

2011-10-21T13:44:00.002-04:00

Hit some strength in the morning, then hit a conditioning workout in the afternoon. My first steps into conditioning will be very work capacity related and will be very simple movements. I want to stick with the simple movements and stick with mental tough workouts. I need to get my conditioning back to where it was, and also work on not doubting myself during workouts as well!

Thursday, October 20th, 2011:
A. Power Clean + 3 Front Squats + 1 Split Jerk @ 200 lbs
B. For Time of the following movements:
Row 1000 m
20 Burpees
Row 500 m
40 Burpees
Row 250 m
60 Burpees
Time: 13:39

Wednesday Workout of the Day

2011-10-19T20:13:00.001-04:00

This was a good day to start off, but then went off the program, and did not follow it, by trying to go heavy on the snatches, when it was written not to go near your max. Now, I know why I was instructed not to go near my max, as the last two days have been heavy squats and close to maxes, meaning I already had my CNS burnt out from the day! Next time follow instructions, and do not let my eago get the best of me!

Wednesday, October 19th, 2011 Workout of the Day:
A. Snatch Balance, work to a max, worked up to 275 lbs
B. Front Squat, work to heavy single, worked up to 295 lbs, then 90% x 1 @ 270 lbs, and 3 x 3 @ 85% @ 250 lbs
C. Power Snatch + Overhead Squat Complex, 3+3 x 5 sets, worked up to 175 lbs
D. Snatch, work to heavy single, but not near max, worked up to 205 lbs, then tried 215 lbs, which was a mistake, because it was my max, and missed a couple of times. It was there, but should have listen to instructions, and not gone for the 215 lbs!!! Listen and Follow Directions is the lesson here!

Tuesday Workout of the Day

2011-10-19T11:39:00.002-04:00

I had to take the last two days off, since my schedule to say the least was quite busy, and just could not get any time to get in any of my workouts in. However, I have come to the conclusion, that trying to perform solely olympic lifting is just not going to work around my schedule, and I am going to be introducing conditioning into my plan once again. I will however, keep to my schedule of performing the lifts at least 4 days a week, based around the classic olympic lifts, and also some of the classic squat lifts. We will see how things go!

Tuesday, October 18th, 2011 Workout of the Day:
A. Back Squat, work to heavy single, worked up to 325 lbs, then performed 1 rep @ 90% @ , then 3 sets of 3 @ 85%,
B. 3 Rounds for time of:
Run 200 m
20 KB Snatches
Run 200 m
10 Handstand Push Ups
Run 200 m
20 GHD Sit-Ups
Run 200 m
15 Pistols

Time: 23:18

Thursday and Saturday Workouts of the Day

2011-10-17T13:45:00.001-04:00

Little behind as life has been getting in the way, and getting tough to post on a daily basis. This week should be pretty crazy as well, as I will be going away to Philly to teach at an Olympic Lifting Certification with CrossFit Olympic Lifting Cert Team. Today is Monday, October 17th and my workout for the day is looking pretty hard to do, since I was at gym all day, and then my internet went out, and had to go back to house to do work. Sometimes owning the business just has to take the front seat over my workouts, which I am starting to realize in my life. We will see how things go throughout the next couple of weeks.

Thursday, October 13th, 2011 Workout of the Day:
Skill and Technique Day with light percentages and weight:
I worked from the boxes at mid thigh level for all movements:
A. Snatch 5 sets of 2 @ 60% @ 125 lbs- Mid Thigh Position
B. Clean and Jerk, 5 sets of 2 @ 60% @ 150 lbs- Mid Thigh Position
C. 100 Sit-Ups

Saturday, October 15th, 2011 Workout of the Day:
A. Heavy Single in the Snatch, worked up to 205 lbs
B. Heavy Single in the Clean and Jerk, worked up to 255 lbs
C. Heavy Single in the Front Squat, worked up to 300 lbs

Wednesday Workout of the Day

2011-10-12T17:50:00.001-04:00

Today was a good day, my best friends, Melissa and Ross, had their first born baby today at 6:30 am, so I was a little distracted from the day of workouts, because I was so excited for them and their new journey as parents. I also was feeling my back alot today, as it has been progressively been very tight, and possibly may have to go get some work done it, to get some kinks worked out. Today was a good day of lifting of snatches and clean and jerks, and then went for a heavy single in the high bar back squat, but actually kept it a medium to heavy weight, as did not want to aggravate it anymore. I def had at least 20 more pounds in me on the high bar back squat, but decided to back off, and take Eric Cressey's advice, of just sometimes taking it easy and realizing not everyday has to be a maximal effort!

Wednesday, October 12th, 2011 Workout of the Day:
A. Snatch @ 80%, work to heavy singles, 1 x3 @ 180 lbs
B. Clean and Jerk @ 80%, work to heavy singles, 1 x 3 @ 210 lbs
C. High Bar Back Squat, medium to heavy single, up to 335 lbs
D. 100 Sit-Ups

Tuesday Workout of the Day

2011-10-11T20:30:00.003-04:00

Missed Monday's Workout due to being at the gym for 18 hours and running all the classes for the day. By the time my day ended, it was 10:00 pm, and getting any type of workout in, would have been foolish and useless all at the same. I was disappointed I missed the lifting day, because these are essential to my improvement in my goal of improving in my lifts for olympic lifting... However, I made the right decision, and got a little extra rest for myself, and also for my aching back!!!

I performed Tuesday's workouts from the boxes, which were at about mid thigh level, which is the place I need to work on, and work on my speed through the middle!

Tuesday, October 11th, 2011 Workout of the Day:

A. 1 Power Snatch + 2Overhead Squat Complex from boxes @ 80% @ 145 lbs

B. 1 Power Cleans + 1 Push Jerk + 1 Split Jerk @ 80% @ 200 lbs

* I fooled around with squat jerk, and I think I like it because I have pretty good flexibility, and also squatting from the overhead position is my strength. Just have to work on speed!

C. Front Squat, work to Heavy Single, 295 lbs

D. 100 Weighed Sit-Ups

E. 25 Strict Pull Ups

Wednesday, Thursday, and Saturday Workouts of the Day

2011-10-08T17:39:00.002-04:00

Couple Days behind as my days were pretty busy... My goal these next 60 to 75 days is to go up a little bit in my numbers, but also want to drop about 7 to 8 lbs, so now even going to get stricter on my diet.. I want to get to about 175 lbs.. I am at about 183 lbs.. and just want to shed some weight, just in case I decide to do a competition in the coming months. My focus is just to enjoy myself right now, and work on some of my weaknesses. I already know my conditioning is at the elite level at some points, and sometimes you just have to go through periodization, to accomplish the goals that you want. If I continue to do my conditioning routine, it is going to win over the strength portion that I need to concentrate on for my own well being... I believe I will take this training up until about december or so...

Wednesday, October 6th, 2011 Workout of the Day:

1. snatch: work up to 80%x1x5 @ 160 lbs

2. cln and jerk: work up to 80%x1x5 @ 200 lbs

3. 25 strict pull ups

4. 100 side bends @ 45 lbs(50 each side)

Thursday, October 7th, 2011 Workout of the Day:
1. snatch: work up to 85%x1x5 @ 170 lbs

2. cln and jerk: work up to 85%x1x5 @ 210 lbs

3. fs: work up to a heavy single, then take 90% of that single x 1 @ 275 lbs, 85%x2 @ 245 lbs, 80%x3x2 @ 235 lbs

Saturday, October 9th, 2011 Workout of the Day:
1. Snatch, worked up to 210 lbs
2. Clean and Jerk, worked up to 250 lbs
3. Front Squat, worked up to 300 lbs
4. Handstand Push-Ups(35 lbs plates), 2 repetitions on the minute x 10 minutes.

Monday and Tuesday Workout of the Day

2011-10-04T20:01:00.002-04:00

This begins my journey of trying to stay on a program, and trying to keep my head on straight. My goal is to stay on a Olympic Lifting Program for 60 days with limited amount of conditioning, because my focus right now is to gain some strength in my olympic lifts, but also to have fun, and just fool around with some stuff. I am using a Bulgarian Method of training, where I will be working off of percentages, and concentrating all my lifts around the classic lifts, and some back squat and front squats. The Bulgarian Method is simple, and to the point, which I need, and hopefully this goes well.

Monday, October 3rd, 2011 Workouts:
A. Snatch, work to a singles @ 80%, 5 x 1 @ 160 lbs
B. Clean and Jerk, work to singles @ 80%, 5 x 1 @ 200 lbs
C. 100 Sit-Ups

Tuesday, October 4th, 2011 Workouts:
A. Snatch, work to singles @ 85%, 5 x 1 @ 170 lbs
B. Clean and Jerk, work to singles @ 85%, 5 x1 @ 210 lbs
C. Front Squat, work to Heavy Single, and then 1 x 90%, then 3 x 3 @ 85%
Heavy Single: 285 lbs
1 x 90%: 255 lbs
3 x 3 @ 85%: 240 lbs

My problem the last 8 weeks before this strength program was I was doing max effort lifts or lifts at 90% for most of the time. This was the wrong way to train, as I was pring in the beginning, but as you go this long with max effort lifts, your central nervous system is going to break down, which it did. I was feeling drained and tired, and it was not from the conditioning workouts, but from the strength program that I was implementing into my training. Going at percentages, and mixing up the percentages keeps your fresh, and does not always have you working at maximal effort, which at some point, will break you down, and you will stall!

Saturday Workout of the Day

2011-10-01T23:06:00.002-04:00

This one was long and brutal, and one of the toughest workouts I have done in probably a year. It was physically draining, but more mentally draining, and at times, wanted to quit, but I know in the back of my head, my friend Dan Tymniski, who finished in the top 15 in the world, pushed through it, and got through it. I was not trying to beat him, but just trying to stay the course, and just tried to get through the workout. I got through it, but wanted maybe a few more repetitions, or not resting so much during the workout, but I had to play it safe on the rope climbs, as I did them legless, and had to concentrate on not falling from the rope. On the third round, I buckled my knee, and took it a little bit easy afterwards with the rope climbs. Overall happy I challenged myself mentally, and got through it

Saturday, October 1st, 2011:
A. AMRAP 60 Minutes of:
Run 400 m
15 Kettlebell Swings
5 Legless Rope Climbs
15 Burpees
10 Clean and Jerks
15 Wall Balls
5 Wall Climbs
15 Pull-Ups
Rounds: Almost 5 Rounds

Lost count, and my mind during this one!

Friday Workout of the Day

2011-09-30T19:13:00.002-04:00

My morning session went quite bad, and was quite upset with myself. However, I bounced back, and hit some more training work later in the afternoon. Nothing special, but things felt better and I cleared my head of everything. Sometimes having a clear head going into a workout will just make things better, even if you do not do amazing, but it worked, and I felt much better at the end of the day.

Friday, September 30th, 2011 Workout of the Day:
A. Shoulder Press, 5 sets of 2
105-115-125-140-150
B. Deck Power Cleans, 3 sets of 3 @ 215 lbs, concentrated on fast elbows and kept it at a medium weight.
C. Row, 4 sets of 500 m with gas mask and filter on, rest 2:00 minutes between sets
1:39-1:42.5

Wednesday Workout of the Day

2011-09-28T18:15:00.000-04:00

This one hurt after the fact. It was not to bad, but this is def going to be workout that will hurt the legs for the next couple of days... We will see what happens, but I def see some Onset Soreness happening in the next few days. However, it was good to work some skills with the pistols, even though it could be a strength for me, but we will how I feel tomm, and if a rest day is in order!

Wednesday, September 28th, 2011 Workout of the Day:
A. AMRAP 15 Minutes of:
10 Pistols
10 Wall Balls
5 Toes thru Rings
Total Rounds: 13 + 20

Tuesday Workout of the Day

2011-09-28T07:23:00.002-04:00

Hit some strength in the morning, then hit a different type of conditioning workout to work on one of my skill movements that I constantly need to work on throughout these next couple of months. Felt good throughout the conditioning workout, and went unbroken throughout my double unders, and almost went unbroken with my handstand push ups until the last couple of sets, which I was little upset about, but overall perhaps an improvement from a couple of months ago.

Tuesday, September 27th, 2011 Workout of the Day:
A. High Bar Back Squat, sets of 3
Worked up to 315 lbs x 3 reps
B. Front Squat @ 80%, 3 sets of 3 @ 245 lbs
C. "OPT Flight Simulator w/ Handstand Push Ups"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of Unbroken Double Unders
*After every set of Double Unders, complete 3 Handstand Push Ups Elevated w/ 35 lbs plates*
Time: 19:33

Sunday and Monday Workouts of the Day

2011-09-26T13:35:00.002-04:00

Kept to my plan and hit just strength for the weekend, and then hit just one conditioning workout on Monday. Pretty tired just from all the business material and feeling pretty stressed out about money and trying to make it in this crazy world. My sleep pattern is going alright, but I wish I could get to bed earlier, but sometimes my life gets in the way, and averaging sometimes during the week, only about 5 hours of sleep a night, which is starting to drag on me in terms of my own training and what not. However, hopefully in the future, the sun will shinen brighter on the other side, and just got to look at the positives in my life!

Sunday, September 25th, 2011 Workout of the Day:
A. Max Muscle Snatch
Worked up to 135 lbs
B. Snatch Push Press + Overhead Squat Max
Worked up to 215 lbs
*Feet have to stay completely planted on the ground and no movement from heels.*
C. Snatch Balance, work to heavy single
Worked up to 255 lbs
D. Snatch, Heavy Single, No Max Attempts
Worked up to 195 lbs and felt very light, which I was happy about...

Monday, September 26th, 2011 Workout of the Day:
A. AMRAP 15 Minutes of:
10 Wall Balls
10 Toes to Bar
10 Box Jumps @ 24 inches
Total Rounds: 11 Rounds

"Saturday Workout of the Day"

2011-09-24T18:04:00.002-04:00

I was going to take the whole weekend off, but I decided to just go with Friday off. My core has been killing me since the 100 ghd sit ups for time, so I am paying the price now. However, it is starting to clear up, and have upped my intake of fish oil over the last 3 days, to help with some of the inflammation. I decided just to hit some strength movements on Saturday, and stay clear away from the conditioning side of my workouts until Monday. I will probably hit another strength portion on Sunday, and then go back to my conditioning work on Monday.

*Saturday, September 24th, 2011 Workout of the Day*
A. Heavy Single in the Front Squat
185-225-255-275-295-315(f)-305
*I did not want to go for a pr in this life, so kept it heavy and hard*
B. Front Squat @ Percentages:
@ 90% @ 275 lbs x 2 reps
@ 85% @ 260 lbs x 3 reps
C. Work up to 1 Clean Pull + 1 Clean @ 80%(205 lbs) x 5 sets
*Concentrated on technique and speed*

Wednesday and Thursday Workouts of the Day

2011-09-23T09:01:00.001-04:00

Friday is a mandatory rest day, and def need this one. My body is sore, but not broken down, but a rest day is def in the works, and will take some much needed recovery time to rest from the last few days... Also, thinking about taking Saturday off as well, as my Saturday Day will be busy with work related issues and what not.

Wednesday, September 21st, 2011 Workout of the Day:
A. High Bar Back Squat, 5 sets of 3
225-245-265-285-310
B. 30 Handstand Push-Ups For Time
C. 100 GHD Sit-Ups For Time: 5:25

Thursday, September 22nd, 2011 Workout of the Day:
A. AMRAP 20 Minutes of:
5 Tire Flips @ 400 lbs
10 Box Jumps @ 24 inches
15 Double Unders
Sprint 150 m
Total Rounds: 11 Full Rounds

Tuesday Workout of the Day

2011-09-21T07:23:00.001-04:00

Went off the edge, and did mass amounts of strength today, but couple of the lifts, did not work not work up to maxes, but just wanted to get some work in on these lifts.

Tuesday, September 20th, 2011 Workout of the Day:
A. Overhead Squat, work up to a heavy single
Worked up to 255 lbs...
B. Split Jerk, to up to a medium single, concentrating on technique
Worked up to 245 lbs...
C. Push Press, sets of 2
Worked up to 200 lbs...
D. 5 Rounds for time of:
35 Double Unders
Run 200 m
Time: Sub 5:30
E. Work up to a heavy single in the Snatch
Worked up to 200 lbs...

Monday Workout of the Day

2011-09-20T10:15:00.001-04:00

This week I will be cutting down some of the work load, and concentrating on a single strength modality everyday, and a quick, intense conditioning workout every day. I will workout Monday thru Saturday, with my concentration on single strength workout, and a small quick conditioning workout. I feel pretty good overall, but I think my body needs a little break from the double and triple strength days, plus the longer conditioning workouts. We will see how it goes, and just want to hit everythig hard this week!

Monday, September 19th, 2011 Workout of the Day:
A. Front Squat, 5 sets of 3
185-225-245-265-275
B. 15-12-9-6-3 of:
Power Cleans @ 135 lbs
Bar Facing Burpees
Time: 5:18

*Kind of disappointed with the conditioning workout, as I did not go unbroken on the power cleans, but going into the workout I was already feeling demotivated, and run down from the long weekend of work. I was trying to compare myself to a couple of times, and got beat by Austin M. and Matt Chab, by at least 20 seconds. This type of workout should be in my wheel house, and should have gotten under 5 minutes.*

"Saturday Workout of the Day"

2011-09-19T10:51:00.001-04:00

We had the fundraiser on Saturday, September 17th for the Fight Gone Bad Fundraiser. So, I took part and performed this legendary workout. I decided to wear the gas mask to make it a little bit harder, and it was def more of a challenge with that awful gas mask on. I was shooting for a score of over 350, as I believe my best score on Fight Gone Bad without the Gas Mask on is over 450 repetitions. I was happy with results, as I almost broke 400 repetitions with the gas mask on.

"Saturday, September 17th, 2011 Workout of the Day:
"Fight Gone Bad Air Restriction"(Gas Mask On):
3 sets of the following:
1 Minute of Wall Balls
1 Minute of Sumo Dead High Pulls
1 Minute of Box Jumps
1 Minute of Push Press
1 Minute of Cal Row

Total Repetitions: 395

Friday Workout of the Day

2011-09-16T16:14:00.002-04:00

This was a painfully brutal workout that kicked me in the butt. Every minute was painfully awful, but also painfully good for it tested me mentally and kept me going throughout the workout. I just got to keep pushing and making it happening. God I hate that GAS MASK though!

*Friday, September 16th, 2011 Workout of the Day*
A. For Time of the following movements:
1000 m Row
1 Mile Run
50 Pull-Ups
100 Hand Release Push Ups
200 Air Squats
1 Mile Run
Time: 36:25
*Rest 5 Minutes
7 Minute Time Limit to work to a heavy 2 rep in Push Press, worked up to 205 lbs

"Wednesday Workout of the Day"

2011-09-14T18:09:00.001-04:00

Hit some more strength, and worked up to a heavy single in the split jerk again, but did not try to go for a PR, and concentrated on my form and technique throughout the lifting procedure. I then performed a conditioning workout, that took alot out of me with mass amounts of double unders. However, it was good to get something like this in, because it challeneged me mentally, and just felt good to be crushed after the fact.

Wednesday, September 14th, 2011 Workout of the Day:
A. Split Jerk Work, work to a heavy single
Worked up to 260 lbs, felt good and light.
B. 10-9-8-7-6-5-4-3-2-1: Squat Snatches @ 135 lbs
100-90-80-70-60-50-40-30-20-10: Double Unders
*Alternate between the two movements*
Time: Sub 17 minutes, I believe

"Tuesday Workout of the Day"

2011-09-13T16:00:00.002-04:00

So, I fell through and did a conditioning workout, and tested out my shoulder with some light reps of overhead squat, and everything felt fine. However, during the workout, my back was tightening up like a mother, but I think this is what comes with the territory in performing this workout. I took a rest day from strength, as I have done strength a numerous amount of days in a row, and just wanted to hit a conditioning workout to be in and out of the gym today from training. Overall it went pretty well, except for the whole back thing, but sometimes you have to get comfortable with being uncomfortable!

Tuesday, September 13th, 2011 Workout of the Day:
A. "Reverse Nancy"(5 Rounds for time of):
15 Overhead Squats @ 95 lbs
Run 400 m
Time: Sub 11:40
B. Snatch Balance, work to a heavy single
205-225-245-255-265(f)-265
*Felt good on my second attempt at 265 lbs, and felt like I could have gotten more. I felt fast under the barbell, and just felt right. The shoulder also felt fine during this movement, which I was surprised about.

Monday Workout of the Day

2011-09-13T11:01:00.002-04:00

This day was pretty tough to keeo on my schedule, but somehow I found to fit at least 5 strength movements in during the day. My shoulder was killing me, and my body was breaking down, from a cold that I now have. I should have read my notes from the last week, and seen the the tell tale signs of overtraining, and not getting enough rest. I needed sleep, so I took Tuesday morning off from training, and let one of my other trainers take the morning classes. I feel a little better, but my shoulder is still sore, so just going to continue to rest from conditioning workouts, and see how it feels over the next week, before I make the call to go to the doctors and get it checked out. Overtraining is my downfall, and sometimes hinders me in my performance and reaching my goals. I have to learn to rest and listen to my body, before something like this happens again. It is a recurring act, and just have to learn from it.

Monday, September 12th, 2011 Workouts of the Day:
A. Squat Cleans, worked up to a heavy single @ 245 lbs
B. Clean Deadlifts, 3 sets of 2 @ 255 lbs, 3 sets of 1 @ 265 lbs
C. Clean Pulls, 3 sets of 2 @ 225 lbs, 3 sets of 1 @ 255 lbs, 3 sets of 1 @ 265 lbs
D. High Bar Back Squat,work up to heavy set of 3, worked up to 305 lbs
E. 3 Minute AMRAP of High Bar Back Squat @ Bodyweight @ 185 lbs
36 reps with Gas Mask on

"Sunday Workout of the Day"

2011-09-11T18:47:00.002-04:00

Okay, since my shoulder is killing me and have to get it looked at it, I think I might be out of commission for awhile, but we will see. On Monday, I will be getting some myofascia and deep tissue work done, so we will see how it goes. I have been icing the last two days, but seems as if it is not getting any better, and somewhat worry about the outcome of this injury. I am hoping that it is just from overuse, and alot of overhead work over the last few weeks. We will see and only time will tell. I have to learn to back off, but sometimes it is very hard for myself to do this, and also since I have been going up in my numbers, it is even harder to give myself a rest.

Sunday, September 11th, 2011 Workout of the Day:
A. Front Squat, work to a heavy single:
225-245-265-285-295-305-315(f)
305 is a pr, which I was happy about, but 315 was def doable, and next time hopefully will get it
B. High Bar Back Squat, 4 sets of 3 @ 75% @ 255 lbs

"Friday Workout of the Day"

2011-09-09T23:54:00.002-04:00

*My shoulder is going through some struggles right now, but I think I just need some rest and recovery. I did some mobility drills today, and also iced the last two days. People do not realize how important icing is the first 48 hours, and any type of weird soreness or something that seems off centered, I throw ice right on the affected area. Icing will reduce inflammation, but also allow blood flow back into the affected area, which will move some of the bad shit out of the affected area. It was pretty sore today, but after some icing, and some mobility work, it felt pretty good. I probably should have just rested today, but I had an opportunity to see my friends at CrossFit Southie, and I took advantage of it. However, I will probably take Saturday and Sunday off and try to concentrate on icing the shoulder, and also doing some more mobility drills and myofascia release as well. Also, at 10:00 pm, I was feeling pretty restless, and went back to the gym, and hit some strength up to clear my head and get through some personal problems that I am going through as of late. It is pretty amazing though, as 5 years ago, I would have resorted to negative actions, and now I resort and deal with my problems by going to the gym, which is a great resource, and also a great outlet for myself.

Friday, September 9th, 2011 Workout of the Day:
A. Power Snatch, 5 sets of 3
135-155-165-175-180
*Pretty happy with the 180 because I did that for one like a month ago, and this time, I could have def went up in weight, and hit perhaps 190 or more, but stayed at 180, and stayed with the PR.*
B. 5 Rounds for time of:
3 Power Snatches @ 135 lbs
10 Box Jumps @ 30 inches
Time: 3:07
*Felt good on this and just went all out*
Rest 8 hours
C. Power Clean, work to a heavy single
Worked with lightweight, and worked my way up
185-205-225-240-245
*Also happy with the 245 power clean, because my bodyweight is still under 180 lbs, and could have gotten over 250 lbs, but stayed at 245 lbs, which could be a PR for power clean, so I always stay at a PR, and try not to push it, as most injuries will occur after you PR, and then you go for more! Be Happy with a PR, no matter how much you go up in the movement, A PR IS A PR!
D.30 Handstand Push-Ups
*This is where the shoulder problem occurs, and I think my shoulder problems, are from my handstand push ups. Have to look into it and see what is going with this movement

"Thursday Workout of the Day"

2011-09-08T15:41:00.003-04:00

*Oh Man, my other shoulder is hurting me now, but I believe it is just from over use over the last few days, so a possible couple days of rest should be in store for myself coming up. I decided to hit some strength today, and then hit a short conditioning workout with the gas mask on for some added benefit. I felt pretty good throughout the strength, but the behind the neck split jerks were probably too much for my shoulder today, as I was failing at a substantial easy weight for myself, but it did not feel heavy, but more bothered the shoulder, so I decided to knock it down a bit, and check my eago, and went with a medium weight for sets to work on form and technique, and at least to get some decent medium weight reps in as well.

Thursday, September 8th, 2011 Workout of the Day:
A. Mid Thigh High Rise Box Cleans @ 16 inches:
135-155-165-175-185-195 x 2 reps at each set
195-205-215 x 1 rep at each set
Worked form and speed on this one
B. Split Jerk Behind the Neck:
Worked up to 235 lbs for 1 rep, then cut my eago down, and went to 225 lbs x 5 sets x 1 rep
C.For Time of the following:
800 m Row
30 Power Cleans @ 135 lbs
800 m Row
*Gas Mask on*
Time not a concern

"Wednesday Workout of the Day"

2011-09-07T15:54:00.003-04:00

*Had 25 minutes to get my workouts in today, and the rest of the day was busy with business stuff and getting some stuff squared away. I decided to hit a conditioning workout that would surround my weaknesses, and then hit a strength workout, when I was tired and worn down from the conditioning workout. I have become a big component of doing some strength work, while I am tired, because during competition, this will happen, as they will ask you to perform a conditioning workout, then thereafter perform a strength workout. I feel you have to practice how you play, and the only way my body can get ready for something like this, would be to actually perform it like it would be in competition. Some trainers and coaches, would say I am crazy, but this is from my own perspective, and why not test the waters and see how things go!*

Wednesday, September 7th, 2011 Workout of the Day:
A. 3 Rounds of the following movements:
5 Elevated Handstand Push Ups x 45 lbs plates
10 Toes to Bar
15 Box Jumps
20 Pistols
25 Double Unders
Time: 8:29
*Rest 5:00 Minutes*
B. Push Press, 7 Minute Time Limit to Work up to a Heavy 3 Rep
Worked up to 195 lbs x 3 reps
Ran out of time, but felt good on this!

"Tuesday Workout of the Day"

2011-09-07T10:35:00.000-04:00

*I had legit about 35 minutes to workout through the whole day, so had to get some quick strength in and a quick conditioning workout in. The stress of the business is starting to get to me, and its getting harder and harder to follow a legit program. Sometimes you have to put the business first, and let your training suffer a little bit. Also, I feel more tired, and sometimes not as motivated to workout, but I am trying to find ways to motivate myself, and get my ass in gear to train properly. As of right now, I am going to just try to enjoy my training, and get in as many days as possible, where my schedule allows me to do so. I will keep working at it, and keep working on my weaknesses as time lets me!*

Tuesday, September 6th, 2011*
A. Front Squat, 5 sets of 3
205-225-245-265-270
B. 25-20-15 of the following movements:
Toes to Bar
Burpee Box Jumps @ 24 inches
Time: Sub 8 Minutes

"Monday Community Workout of the Day"

2011-09-05T19:44:00.002-04:00

I decided to take Saturday and Sunday off from my training schedule, as I looked back and worked out pretty much 15 out of 16 days, and was going on the deep end of overtraining. My body felt fine, but I have to known when to rest my body and let things recover. I also had a close friend home from the military, and we went up to NH to take a small mini vacation. Overall pretty successful two days off, with mass amounts of non paleo eating, but makes you realize how important healthy and quality eating can make such a big difference in your life and training. I performed the team workout with the rest of the vagabond crew on Labor Day, to be involved in the community, but also to challenge myself to try to go unbroken through all the sets of reps during the workout. I was successful throughout the workout, and felt pretty good with each movement. However, it is back to training on Tuesday, and will be hitting some gnarly strength work throughout the week.

Monday, Team Training Day Workout:
A. Complete the following for time with a partner:
My challenge: Go unbroken without stopping through sets:
50-40-30-20-10 of unbroken sets of:
Kettlebell Swings @ 55 lbs
Wall Balls @ 20 lbs
Rest 7:0 minutes
50-40-30-20-10 of:
Bear Crawl Meters
Anchored Sit-Ups

"Friday, Workout of the Day"

2011-09-02T17:45:00.003-04:00

Ahhh another day of training and another day of saying, why can I not rest lol. I just have the training bug and it keeps biting me each day. I got some pretty good news a few days ago, by the way of becoming sponsored by a company out in california called Team WOD Gear. Pretty Cool that it happened, and was trying to push for it with a couple of other companies, but it fell through. However, just going to keep working hard, and keep hitting my weaknesses. My focus is 2012, and trying to improve on my performance from the 2011 Opens and getting back to the regionals and actually competing in them, barring injury like this year.

Friday, September 2nd, 2011 Workout of the Day:
A. Snatch Pulls, 3 sets of 3 @ 205 lbs, worked up to this weight with a few light sets.
*Snatch Pulls are a great way to build up confidence in your pulling ability in the Snatch, and also a great way to work some positional technique as well.*
B. Snatch from High Risers @ 16 inches, worked up to 175 lbs, and cut it off
C. AMRAP 15 Minutes of:
1 Muscle Up
3 Handstand Push Ups @ 35 lbs plates
5 Kettlebell Swings
Row 250 m
D. 10-9-8-7-6-5-4-3-2-1 OF:
Sumo Dead High Pulls @ 75lbs
Burpees
Time: 6:33

*Point of this workout was to get my arms as tired as possible, to get used to perforoming handstand push ups and muscle ups while tired. Unbroken throughout the workout.*

Wednesday and Thursday Workouts of the Day

2011-09-02T08:42:00.002-04:00

No Rest Days, as my ind is playing tricks on me and will not let me rest. My training bug has bitten me, and I seem not to take the rest days that I might need, but for now my body feels good, and the rest days will be coming as I will be going to New Hampshire for the weekend, and some rest days will probably come in some type of active recovery.

Wednesday, August 31st, 2011 Workout of the Day:
A. 5 Rounds for time of:
3 Power Cleans @ 205 lbs
20 Burpees
Time: 7:21

Thursday, September 1st, 2011 Workout of the Day:
A. High Bar Back Squat, worked to a heavy triple
225-245-265-275-295
B. Split Jerk, work to a heavy single
205-225-245-260-270(f)-270
C. 4 Sets of AMRAP Ring Dips
21-17-16-15

"Tuesday, Workout of the Day"

2011-08-31T10:18:00.003-04:00

*I was thinking of taking a rest day, but decided to do a strength and skill day for my workout. I am enjoying my training as of late, even though alot of it has to deal with my weaknesses, but feeling a little better each day. I am going to keep hitting my strength development, and just keep moving forward.*

Tuesday, August 30th, 2011 Workout of the Day:
A. Push Press, work to a heavy single
135-145-155-165-175-185-195-205-210(f)-210-220(f)-220(pr)
B. Handstand Push Ups Depth:
Used 25 lbs plates and 10 lbs plate from rogue to increase depth:
5 sets of 5 unbroken, rest as needed between sets

Felt good throughout!

"Monday, Workout of the Day"

2011-08-29T20:26:00.002-04:00

*Monday, August 29th, 2011 Workout of the Day*

Did some strength portions with the Snatch Technique, and felt pretty good with everything. I worked up to heavy singles in both movements, and overall felt good in them, and felt like I had a little more in the tank in each movement, which is a good sign for me as an athlete. Just got to keep plugging away at my strength work, and hopefully will see some results. I feel a little bit stronger, and perhaps might be crediting it to my intake of milk. I just feel a little bit stronger, and ever since I have been supplementing with more a milk intake for a recovery, just feel better. Since, I have been doing Paleo the last 3 years, I have notice, what I can eat and drink, and know where I have feel bad, and can sypher between my food intake of what effects me in a negative way.

Monday, August 29th, 2011 Workouts of the Day:
A. Power Snatch, work to a heavy single
95(3)-105(3)-115(2)-135(1)-145(1)-155(1)-165(1)-175(1)-180(1)
B. 5 Rounds for time of:
10 Power Snatches @ 95 lbs
10 Burpees
10 Double Unders
Time: 5:58
C. Snatch Balance, work to a heavy single
155-165-175-185-195-200(f)-200-210-215-220-230-240-245-250

"Late Night Sunday Strength Workout of the Day"

2011-08-29T11:36:00.002-04:00

*I was going to rest because of the tropical storm, Irene, but found some time, and went to gym after 9 pm, to hit some squat cleans for strength. It went pretty well, and felt pretty good throughout the cleans. On my last one, I felt good on the pull movements, but the squat was unseemingly harder than I thought. However, felt pretty good, seeming it was past 9 pm on a Sunday Night. Keep working at it!*

Sunday, August 28th, 2011 Workout of the Day:
A. Heavy Single Squat Clean,
155-185-205-215-225-235-250

"Saturday, August 27th, 2011"

2011-08-27T19:30:00.003-04:00

*Worked on some heavy snatches and push presses, then hit a goat workout with some rope climbs involved.*

Saturday, August 27th, 2011 Workout of the Day:

A. Snatch Work and Technique Work:
16 Inch Box High Rise Snatches, sets of 2 repetitions
95-105-115-125-135-145-155
B. Snatch Heavy Single:
155-165-175-185-195
C. Push Press, 5 sets of 2
135-155-165-175-185-200
D. AMRAP 10 Minutes of:
1 Rope Climb @ 15 feet
15 Wall Balls
Rounds: 9 Rounds plus 1 rope climb + 13 wall balls

"Thursday, August 25th, 2011 Workout of the Day"

2011-08-26T07:59:00.003-04:00

*Thursday, August 25th, 2011 Workout of the Day*

I was going to rest, and went surfing, but came back early and decided to do Overhead Squats. Pretty happy with my weight, but now its time to get stronger over the pressing overhead!

*Thursday, August 25th, 2011 Workout of the Day*
A. Overhead Squat, worked up to 255 lbs...

"Tuesday and Wednesday Workouts of the Day"

2011-08-24T14:59:00.002-04:00

*Decided to rest on Monday, and do some active recovery. I went surfing for about 4 hours, and basically did not come out of the water. The surf report looked pretty good, so I could not pass up the opportunity of getting some much needed practice in. I did okay overall, but was getting crushed by some of the bigger waves lol. I decided to hone in on my ego and went for the smaller, rolling waves, which I did pretty good on, and kept with it. Overall a very nice day, and some very good practice.*

Tuesday, August 23rd, 2011 Workout of the Day:
A. Handstand Push Up Work:
Worked up to a max handstand push up of 45 lbs plates, 25 lbs plates, and 10 lbs plates. Shoulder little sore from all the paddling from surfing, go figure!
*then completed 5 sets of 5 @ 35 lbs plates(rogue)
B. "Mainsite Workout"
5 Rounds of:
40 Double Unders
30 Box Jumps
20 KBS @ 55 lbs
Time: 10:22

Wednesday August 24th, 2011 Workout of the Day:
A. 20 Rep Max Back Squat, 225 lbs, had a little more in me, but stopped here.
B."Mainsite Workout"
5 Rounds of:
15 Deadlifts @ 185 lbs
15 Toes to Bar
Time: 7:41

"Sunday, August 21st, 2011*

2011-08-21T16:27:00.002-04:00

*Sunday, August 21st, 2011 Workout of the Day*

A. Overhead Squats, 10 sets of 3, on the minute every minute x 165 lbs
B. 21-15-9 of:
2 pood swings
40 inch box jumps
burpees
Time: 7:21

"Saturday, August 20th, 2011 Workout of the Day"

2011-08-20T21:49:00.003-04:00

*This was the first time I did deadlift in a strength workout in over 18 months, since my fear of hurting my back and hamstring again. I have to overcome this fear, and just get back at it. I went to a medium to heavy weight for the deadlift, and just trying to gain my confidence back in this movement. I also have alot of rips on my hands from pull ups on Thursday, and it was very aggravating during behind the neck push jerks. I should have just skipped push jerks, since it was not on the agenda!*

Saturday, August 20th, 2011 Workout of the Day:
A. Deadlift, work with sets and see how I feel
225 x 3, 255 x 3, 275 x 3, 315 x 3, 335 x 3, 355 x 2, 375 x 1, 375 x 1
B. Behind the Neck Jerk, worked to 245 lbs x 1 x 3 sets
C. Handstand Push Up Elevation Training
5 reps at ROM, 5 reps at 10 lbs plates, 5 reps at 15 lbs plates, 5 reps at 25 lbs plates, 3 sets of 4 reps @ 45 and 10 lbs plates
D. Team Workout: 100 Tire Flips for time
Time: 7:54
50 tire flips each

"Thursday, August 18th, 2011*

2011-08-20T08:10:00.003-04:00

*Supposed to be a rest day, but got dragged into doing the Vagabond CrossFit Workout of the Day, and lost my chance to rest. I however rested on Friday, and perhaps will be back on for training Saturday Afternoon. 5 days in a row, pushing it a little bit, and need to get back on track with my eating. I am eating pretty good overall, but not eating enough. I will make it a priorioty to go shopping on Sunday for the week!*

*Thursday, August 18th, 2011 Workout of the Day*
A. For Time of the following movements:
10 Pull Ups
1 Burpee
9 Pull-Ups
2 Burpees
....
1 Pull Up
10 Burpees

Time: 4:46

Wednesday, August 17th, 2011 Workout of the Day

2011-08-17T18:29:00.003-04:00

*Wednesday, August 17th, 2011 Workout of the Day*

Today was okay, I was a little out of it, but overall just kept things lighter on the lifting end and took some videos to watch and analyze on my free time. The weight with the second pull of the movement, felt very heavy for some reason today, but do to my fatigue and lack of eating has been probably a big cause of this drainage, and also my 15 hours a day at the gym. Rest dat tomm and going down to the beach to go surfing or just paddle around for awhile for some active recovery.

Wednesday, August 17th, 2011 Workout of the Day:
A. Snatch Complex: Hang Power Snatch/Power Snatch/Squat Snatch, 7 sets of 1
115-125-135-145-150-160-160
B. For Time of the following:
20 Back Squat @ 225 lbs
40 Toes to Bar
60 Kettlebell Swings @ 2 pood
Time: 7:58

"Tuesday, August 16th, 2011 Workout of the Day"

2011-08-16T20:51:00.002-04:00

*This was overall a decent day, but was kind of disappointed with conditioning workout that I performed, but not surprised either, as pushing movements involving bodyweight is on occassion one of my weaknesses. I kind of just methodically moved through the workout, and did not rush. My arms were smoked, and I think yesterday, just was taxed by the 3 strength movements that I performed. I will hit my last workout for this cycle on Wednesday, with some snatch movements and 50 tire flips for time with the big tire, and rest on Thursday for the whole day with some good ole surfing!*

Tuesday, August 16th, 2011 Workout of the Day*
A."Gator"
8 Rounds for time of:
5 Front Squats @ 185 lbs
26 Ring Push-Ups
Time: 22:59
Pitiful, but will take the work on ring push ups and any movement involving a push movement for my weaknesses.
B. Row Sprints with Gas Mask on, 10 sets of 100 m Sprints, rest 25 seconds between sets

"Monday, August 15th, 2011 Workout of the Day"

2011-08-15T15:39:00.004-04:00

*Monday, August 15th, 2011 Workout of the Day*

I felt smoked after the strength workouts, and just kept it very simple with the conditioning workouts, because tomm I will hit a longer met con that will break me down, so really wanted to concentrate on my strength today. I felt pretty good throughout all my sets and just worked through it. The strength program is going pretty well, its just my mind, and my add, will not let me concentrate, but I am sticking to it, and do feel stronger and more efficient in some of skill movements, including handstand push ups and ring dips, which in terms could be some of my weaknesses overall.

Monday, August 15th, 2011 Workout of the Day:
A. High Bar Back Squat, 5 sets of 5
225-245-275-285(pr)stopped here
B. Front Squat, 3 sets of 3
215-235-245- Kept at a medium weight and felt good.
C. Shoulder Press, worked up to 2 rep max of 145 lbs
D. 3 Sets at own pace of:
15 Unbroken KBS @ 2 pood
15 Unbroken GHD Sit Ups
15 Unbroken Ring Dips
*Rest 1:00 minute between sets*

"Sunday, August 14th, 2011 Workout of the Day"

2011-08-15T08:55:00.003-04:00

*Sunday, August 14th, 2011 Workout of the Day*
A. Power Cleans, 10 sets of 2 @ 215 lbs, rest 60 seconds between sets
B. Weighted Pull-Ups. build to a heavy single, worked up to 75 lbs, then did 3 sets of 3 @ 35 lbs
C. 5 Rounds of:
50 Double Unders
15 Pull-Ups
10 Pistols
5 Handstand Push-Ups
Time: 9:50

Good overall day of training, and just felt right on the power cleans.