Tuesday, December 27, 2011




No Workout Video Today...left camera at home, so here is an inspirational one instead

Workout Sequence
Deadlift Speed Pulls 315x5x3 Max Speed - 4 min rest
sets got easier as I progressed

Conditioning Sequence
20 min AMRAP (As Many Rds As Possible)
400m Run
Deadlift 155# - 21

6 Rds and 400m Run


Workout Sequence

Strength
Incline Bench 225#x12x2 - 1min rest
Set 1-2, 11-12 shown in video

Conditioning
For Time
10 Muscle ups
100 Push Press 75#
1000m Row

8:07

Sunday, December 25, 2011



Workout Sequence

Strength
Walking Lunges 60lbs DB x3x20 steps - 3 min rest

Conditioning
Tabatta Box Jumps 20" - Score - 19
Tabatta Front Squat 45# - Score - 12


Workout Sequence

Strength
Weighted Dips 75x3xMax Effort
10 - 8 - 8

Conditioning
50 Toes To Bar
100 Push Press 75#

6:30


Workout Sequence

Power
Squat Clean
Multiple Attempts at 265...all failures, bar path fault
Multiple Attempts at 245...mostly failures, bar path fault

Conditioning
5rds for time
20 Pullups
40 KB swings 55#
60 Double Unders
Time 20:15

End of video is priceless

Wednesday, December 21, 2011



Workout Sequence

Strength
Incline Bench 245x3xMax Effort - 5 min rest
3 - 2 - 2 - 2 (Not shown in video)

Conditioning
For time
100 DB Thrusters - 35lbs
4 Barrier Jumps at every minute

6:40ish


Workout Sequence
Strength
DB Overhead Press 85lbs x3xMax Effort
6 - 6 - 5

Conditioning
"JT"
21-15-9
Handstand Pushup
Ring Dip
Pushups

Time 13:49

Tuesday, December 20, 2011



Workout Sequence

Strength
Deadlift 440x4xMax Effort - 5 min rest
3 - 2 - 2 - 2

Conditioning
3 rds for time
1000m Row
800m Run

Time 22:45
(only final 1000m row shown)


Workout Sequence

Strength
Band Resistance Pullups - Approximately 75lbs of tension at top
6 - 5 - 5

Conditioning
Tabatta Toes to Bar - 6 min/12 rds
Score : 5

Tabatta Double Unders - 4 min/8 rds
Score 29

Friday, December 16, 2011



Workout Sequence

"DT"
5 rds for time
12 Deadlift 155lbs
9 Hang clean 155lbs
6 Jerk 155lbs

time 6:26 PR

10 min rest

For time
53lbs KB Snatch 15/15
155lbs Back Squat 30
53lbs KB Snatch 10/10
155lbs Back Squat 20
53lbs KB Snatch 5/5
155lbs Back Squat 10

time 8ish

Wednesday, December 14, 2011



Workout Sequence

Strength
Neutral Grip Pullups
75lbsx4xMax Effort - 3min rest
6-6-5-4 (first set not shown in video)

Conditioning
3rds for time
500m row
Pushups 25
GHD Situps 25

Time 12:45
PR by over 2:30 min

Tuesday, December 13, 2011



Workout Sequence

Strength
Thrusters 220#x10x1
3min rest...got em all :)

Conditioning
21 Front Squats 155#
21 Jerks 155#
50 Double Unders
15 Front Squats 155#
15 Jerks 155#
50 Double Unders
9 Front Squats 155#
9 Jerks 155#
50 Double Unders

Time 12:30ish

Sunday, December 11, 2011



Workout Sequence

Strength
Front Squat 225# x3xMax Effort - 5min rest
10-5-3 (still very tired from Eva, went heavy just to get a little extra work)

Conditioning
4 rds for time
Overhead Squat 115# - 20
GHD Situps - 20

Time 8:35

Saturday, December 10, 2011



Workout Sequence

Strength
DB Bench Press 105#x4xMax Effort - 4 min rest
8 - 7 - 6 - 5

Conditioning
3 rds for time
15 Wall Ball 20#
15 Pushups
60' Prowler Presses
60' Prowler Run

Time around 6 or 7 min

Friday, December 9, 2011


Workout Sequence

Strength
Deadlift 435# for 2xMax Effort
3 - 2 (5min rest)

Conditioning

"Eva"
5 rds for time of
800m run
30 KB swings 75#
30 Pullups

time 39:12
(only swings and pullups shown in video)

Swings got crazy looking toward the end but kept a flat back at least
Good thing I only did two heavy sets of Deadlifts b/c my posterior chain was at the brink by the end of Eva

Wednesday, December 7, 2011



Workout Sequence

Strength
Weighted Chin-ups
52x3xMax Effort 3min rest
9 - 7 - 6

Conditioning
21 Thrusters 154lbs
21 Toes to Bar
120' Farmers Carry 260lbs total weight
15 Thrusters 154lbs
15 Toes to Bar
120' Farmers Carry 260lbs total weight
9 Thrusters 154lbs
9 Toes to Bar
120' Farmers Carry 260 total weight

time 12:41

Tuesday, December 6, 2011



Workout Sequence

AM Strength
Back Squat 335lbs x5xMax Effort - 5min rest
5-4-4-2(drop)-2

PM Conditioning
2011 Crossfit Games Open WOD #1

10 min AMRAP
30 Double Unders
15 Power Snatch 75lbs

7 rds + 8 Power Snatch

(Paced this WOD too slow...let myself down)

Friday, December 2, 2011


Workout Sequence

Conditioning One
21 Thrusters 115lbs
21 Weighted Pullups 20lbs
3 Bear Crawls ~90 yards
15 Thrusters 115lbs
15 Pullups 20lbs
2 Bear Crawls ~60 yards
9 Thrusters 115lbs
9 Pullups 20lbs
1 Bear Crawl ~30 yards

time 10:30ish

Conditioning Two
VO2max/Cardiac/Lactate Threshold Test

Waiting for results but preliminary looks like my VO2max is 49 out of 56...

Tuesday, November 29, 2011



Workout Sequence

Strength
Overhead Press
170x4xMax Effort
3-4-3-3
Final Three Sets Shown

Conditioning
"JT"
21-15-9 for time
Handstand Pushups
Ring Dips
Pushups

Time 14:12 PR...by 30 seconds


Workout Sequence

Strength
Overhead Squat
220lbs x3xMax Effort
3-2-3

Conditioning
10-9-8-7-6-5-4-3-2-1 for time of
Power Clean 155lbs
Chest to Bar Pullups
KB Swings 1.5 pood

time 10:41

Previous time 13:05

Sunday, November 27, 2011


Workout Sequence

Strength
Bent Over DB Rows + Fat Grips
85lbs x4x10

Conditioning
Chipper For Time
500 m Row
50 Box Jumps 20"
50 Pushups
50 Situps
50 Jumping Pullups
50 GHD Hip Extension
50 Ring Dips
50 KB Windmills

time 18min

Workout Sequence

Hypertrophy
Reverse Lunges 3x24Alt. 40lbs DBs

Conditioning
Three rounds for reps of:
135 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
135 pound Jerks, 1 minute
Rest 1 minute


Video Sequence

Strength
Deadlift 431lbs x4x3

Conditioning (only first 2 min shown of 20)
20 min AMRAP (As Many Rounds As Possible)
Squat Clean 95lbs - 10
Double Unders - 20
Deadlift 185# - 10
Box Jump 24" - 20

6 rds Completed

Sunday, November 20, 2011



Workout Sequence

Strength
Seated DB Overhead Press
85lbs DBs -6-5-5 (last set shown)

Conditioning 1
For time
25GHD situps - 1 Muscle Up
20 GHD situps - 2 Muscle Ups
15 GHD situps - 3 Muscle Ups
10 GHD situps - 4 Muscle Ups
5 GHD situps - 5 Muscle Ups

Competitor's time - 5:59
My Time - 5:56...so sweet

Conditioning 2
"Diane"
21-15-9 for time of
Deadlift 225lbs
Handstand Pushups

time 7:55


Workout Sequence
Strength
Front Squat 285x4xMax Effort

10 min Rest

Conditioning
30-30-20 for time of
Wallball 20lbs Medball and 10ft target
Hang Squat Snatch 75lbs (only final rd shown in video)

Thursday, November 17, 2011



Video Sequence

Team WOD - Three Man Team

4 rds for time

Front Squat 95# - 50
Handstand Walk/Plank Hold 20 yards
Wall Ball 20# - 50
Box Jump 24" - 50
Double Under - 150

time 28:50


Video Sequence

Strength
Weighted Dips
65#x3xM.E.
12-10-7
4 min rest

10 min rest

Conditioning
30 Muscle Ups for time
7 min and change

Wednesday, November 16, 2011



Video Sequence

Strength
4 Sets of 331lbs Back Squat for Max Effort
5 - 4 - 2 (drop) - 4

10 min rest

Conditioning (First and Final rounds shown above)
4 rounds for time of
Toes to Bar - 20
Deadlift 225lbs - 20
Sled Drag 90lbs - 40 yards

Time 14:12