Saturday, September 29, 2012

My Workout Saturday September 29th, 2012

"Success each day should be judged by the seeds sown, not the harvest reaped."
-John C. Maxwell

Crush Your Sole workout at Freestone Park.  We're going to knock out some hill sprints.

Article-> Wear Short Shorts

Friday, September 28, 2012

My Workout Friday September 28th, 2012

"Patience is also a from of action"
- Auguste Rodin

A.  Clean Warm Up- 3 Reps Of Each Movement- 2 Times Through
Clean Grip RDL
Clean Pull From Below Knee
Front Squat
Hang Power Clean + Push Press
Clean From Below Knee + Jerk

B.  5 Sets Of Power Clean X 1.1.1 @80% Of 1RM
Rest 20 Seconds
15 KB Swings (32kg)
Rest 3 Mins

C.  2 Sets For Time
21 KB Swings (24kg)
12 Chest To Bar Pull Ups
Rest 3 Mins

 Rest 8 Mins After part C Then

D.  2 Sets For Time
250m Row
10 Chest To Bar Pull Ups
10 Wallball Shots
Rest 4 mins

Article-> CrossFit Burnout

DJ, Iris and I had a crazy camping trip!  I'm lucky to have such good friends in my life!      

Thursday, September 27, 2012

My Workout Thursday September 21st, 2012

"Oh, my friend, it's not what they take away from you that counts.  It's what you do with what you have left ."
-Hubert Humphrey

A.  Snatch Warm Up - 3 Reps With Empty Bar- 2 Times Through
Snatch Grip RDL
Snatch Pull
Muscle Snatch
Snatch Grip Push Press
Snatch Balance (fast to receive)
Power Snatch

B.  5 Sets of Power Snatch From Mid Thigh X 5 Reps, Work up As Heavy As  You Can, Concentrate On Bar Speed

C.  4 Sets Of Front Squat 5-6 Reps @ 4111; Rest 3 Mins

D.  2 Sets Fro Time
7 MU's
14 Walking Lunges (32kg) In Each Hand
21 GHD Sit Ups
400m Run
Rest 4 mins

Article-> Saying Thanks Is A Beautiful Thing

Thank you for the picture Rubie and Arnold.  It's so cool they always find time to give back to their community.  They volunteer on a regular basis at local charities.  They rule!!

Monday, September 24, 2012

Gone Camping

I'm going camping so I wont be posting till Thursday.  Have a good start to the week and see you guys soon!

Friday, September 21, 2012

My Workout Friday September 21st, 2012

"Do not plant your dreams in the fields of indecision where nothing ever geo but the weeds of "what if.

A.  Snatch Complex- 3 Reps Empty Bar- 2 Times Through
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Snatch Balance (fast to receive)
Hang Power Snatch

B.  15 Min AMRAP
3 Power Snatch (135#)
9 Chest To Bar Pull Ups

Video-> We Here to Fuck Shit Up.  This video cracks me up.  It reminds me to choose a goal, be decisive and take action.  How often do you wish of doing this or wish to do that but never commit?  Life is passing you buy.  Get out and fuck shit up!

Thursday, September 20, 2012

My Workout Thursday September 20th, 2012

"Being responsible sometimes means pissing people off."
-Colin Powell

2 Mile Time Trial
Get to a track to do this one.

Article-> Bring Your Own Weather

My boy Arnold at Cesar Chavez Park, repping South Phoenix!

Wednesday, September 19, 2012

My Workout Wednesday September 19th, 2012

"Act decisively, without hesitation in a bold manner on a regular basis."
-The Strength Villain

Active recovery.  Get out and enjoy the weather.

Article-> Actually Fucking Do Something

Scotty and his daughter Abbey (who happens to be cute as can be) at the track cheering on the last couple runners during last Saturday's Crush Your Sole workout.

Tuesday, September 18, 2012

My Workout Tuesday September 18th, 2012

"A man would do nothing if he waited until he could do it so well that no one could find fault.'
-John Henry Newman

A.  3 Sets Not For Time
Rope Climb X 2-3 Ascents
Handstand Walk 15-20 Steps
L-Sit 20 Seconds

B.  8 Sets of Jerk- All reps @ or over 85% of 1RM

C.  3 Sets of HSPU X Max Reps
Rest 2 Mins
8 Deadlifts- Open palms between each rep
Rest 2 Mins

D.  3 Sets For Time
25 KB Swings (70#)
25 Hand Release Push Ups
50 Double Unders

Article-> Lean Gaines CrossFit Football

Monday, September 17, 2012

My Workout Monday September 17th, 2012

"Become so wrapped  up in something that you forget to be afraid."
-Lady Bird Johnson

A.  Snatch Complex- Use empty barbell- 3 reps of each movement -2 times through
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch

B.  6 Sets Of Hang Snatch-Mid Thigh
Work up to heavy weight as long as you keep barbell speed fast.

C.  4 Sets of Front Squat 5-6 Reps @ 4111
Rest 3 Mins Between Sets

D.  3 Sets For 4 Time
7 Muscle Ups
14 Walking Lunges With 32g KB's In Each Hand
21 GHD Sit Ups
400m Run
Rest 4 Mins

Article-> Things I Hate About CrossFit.  This article cracks me up!
Joel Barnett kicking it out in Cali, he's legit!  He's a coach out at CrossFit Flagstaff.  

Sunday, September 16, 2012

My Workout Saturday September 16th, 2012

"Birthdays are nature's way of telling us to eat more cake."

Rest Day

Today I'm taking the day off.  It's my daughters birthday!  We're going to have all her favorite meals.  Waffles and cereal for breakfast.  Pizza, cake and ice cream for lunch.  And then more cereal for dinner, can't wait!  Yesterday she had her first pedicure/manicure and a new pair of shoes.

I can't believe how fast my kids are growing up.  I've spent too much time working and not enough time hanging out with them.  When Ella was 2, she had her own little language that everyone else in our family understood but me.  It made me incredibly sad that I was the only one who couldn't communicate with her.  It made me realize how poorly I had prioritized my life.  Since that realization, we spend more time riding bikes, playing tag and soccer.

Tell the people you care about how important they are and how much you love them.  Don't get too wrapped up in work.  You can't get back the years you missed out with close friends and family.  Have a good day and see you guys soon!

Ella is 4 years old today

Saturday, September 15, 2012

My Workout Saturday September 15th, 2012

"Two kinds of gratitude: the sudden kind we feel for what we take; the larger kind we feel for when we give."
-Edwin Robinson

A.  3 Sets Not For Time
Single Arm KB Snatch X 5-7 Reps
Alternating Pistols X 5 Each Leg
Hollow Rocks 30 Seconds

B.  For Time
40 Wall Ball
20 Front Squats
1000m Row

Article-> Cheerleading Vs Coaching

Picture day!

Friday, September 14, 2012

My Workout Friday September 14th, 2012

"It is better to be hated for what you are than loved for what you are not."
-Andre Gide

A.  3 Sets Not For Time
Handstand Wall Runs X 30 Seconds
CTB Pull Ups X 6-8 Reps
Burpees X 10 AQAP

B.  5 Sets
Shoulder Press X 3-5 Reps
Rest 90 Seconds
DB/KB Row X 12-15 Reps
Rest 90 Seconds

C.  2 Sets For Times
400m Run
Rest 4 Mins

Article-> Develop Your Gameplan

John A. and Chayet are in the crew!  They're both coaches at CrossFit Full Strength

Don't forget tomorrow is the 7am, Crush Your Sole workout at Central High.  At 2pm we'll be doing a lil day drinking and enjoying some tackle football at George and Dragon on Central.  See you guys soon! 

Thursday, September 13, 2012

My Workout Thursday September 13th, 2012

"To escape criticism- do nothing, say nothing, be nothing."
-Elbert Hubbard

A.  Snatch Complex
Snatch Grip RDL
Snatch Pull Below Knee
Muscle Snatch
Snatch Grip Push Press
Snatch Balance (be fast to receiving the bar)
Hang Power Snatch

B.  15 Mins Build To Heavy Single

C.  3 Sets For Time
500m Row
25 Pull Ups
50 Double Unders
Rest 6-8mins

Article-> Listen To Your Body

This is an awesome picture!  Thank you Ems!

Wednesday, September 12, 2012

Crush Your Sole

     We got few gyms in the valley together created a running group.  We thought it would be fun to do something for charity, become better runners and make some new friends.  We're going to have running workouts on Saturday's at 7am.  The workouts will rotate between different gyms in the valley.  After the workout we're going to grab breakfast.  

     We have a cool group of coaches.  We have a former professional endurance runner, a college superstar, a guy who has a love hate relationship with running and then there's me and Corey.

     We have 3 events planned this season.  The first one is a Turkey Trot before Thanksgiving.  We're going to have a race were you carry your frozen turkey for the entire race.  At the finish line you get to drop off your bird and then we're taking them to local food banks.

     The second event will be before Christmas.  We're going to have a food run.  Instead of driving food to the food bank, we're going to run it down there.

     Our final event will be called Lose Your Shoes.  For people who're willing, we're asking if them to donate their shoes at the finish line.

     It would be really cool if you guys would be part of this.  Checkout all the details on our site.  
Crush your Sole Hit the Facebook like button on our home page to help us get the word out.  This program is for anyone who wants to come out.  You don't have to belong to a CrossFit gym or be a hardcore runner.  I'm neither and I plan on being there!

The first track workout will be this Saturday at 7am at Central High School.  See you guys there!


My Workout Wednesday September 12th, 2012

"When you are through changing, you are through."
-Bruce barton

Active Recovery
 I'm going for a nice morning run.  Headed to the gymnasium afterwards for a nice long warm up and some muscle up practice.  Your off days are just as important as your workouts.  You need to find balance if you ant to continue making progress.

Check out Kyle's blog.  Anyone who chats with him at Core knows how hilarious he is.  I'm glad he's starting to write a little.    Article-> Sticking It To The Man

We went out las week, it was a blast!

Tuesday, September 11, 2012

My Workout Tuesday September 11th, 2012

"Only in quiet water do things mirror themselves undistorted.  Only in a quiet mind is adequate perception of the world."
-Hans Margolius

A.  3 Sets Not For Time
Double Unders X 30 Reps
Rope Climbs X 2
Toes To Bar X 10

B.  Deadlift
Set 1 X 4 Reps
Set 2 X 3 Reps
Set 3 X 2 Reps
Set 4 X 1 Rep

C.  Nate
20 Min AMRAP
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings (32g)

Article-> Bored People Quit

Monday I had a chance to catch up with James the owner of OPT in Scottsdale and CJ Martin the owner of CrossFit Invictus in San Diego.  Both of these guys are really good at what they do.  I've had the opportunity to learn from both.  What do you do to become better at your job?        

Monday, September 10, 2012

My Workout Monday September 10th, 2012

"Strong people are harder to kill than weak people and more useful in general."
Mark Rippetoe

A.  Snatch Warm Up- 3 Reps- 2 Times Through
Snatch Grip RDL
Snatch Pull
Muscle Snatch
Snatch Push Press
Snatch Balance (Quick To Receive)
Hang Power Snatch
Snatch Below Knee

B. 8 Sets Build To Heavy Snatch Balance

C.  6 Sets Of Back Squat 2-3 Reps @ 80%-85% of 1RM

Article-> 2 Lists


Sunday, September 9, 2012


"The things in life you should regret are the things you did, not the things you were afraid to do."
Forrest Griffen (This is one of my favorite mma fighters)

Today is active recovery.  Get outside and enjoy the day and football!

Last week had the opportunity to meet a really good guy named Rob.  He's the owner of Urban Warfit CrossFit.  He has a really cool spot in Scottsdale.  We had a lot in common and plan on working on the Crush Your Sole Project together.  

Video-> Life Is About The People You Meet      


Saturday, September 8, 2012

My Workout Saturday September 8th, 2012

"Try a thing you haven’t done three times. Once, to get over the fear of doing it. Twice, to learn how to do it. And a third time, to figure out whether you like it or not."
- Virgil Garnett Thomson

For time:
15 Shoulder to Overhead (135 lbs)
30 Back Squats (135 lbs)
45 Pull-Ups
60 Kettlebell Swings (24 kg) - Russian
75 Double-Unders

Article-> Stress

Joy Rules! Thank you for the picture!

Friday, September 7, 2012

Thank You And Quick Update

I really miss you guys!  I've sat at my computer for hours over the last 2 weeks thinking of what to write about my exit from Core.  I've written for hours and hours just to erase everything.  What I kept coming back to was how lucky I feel to have gotten to know so many good people.  Thank you for making the last couple years a blast!  I wanted to thank all of you guys for taking the time out to send emails, texts and phone calls.  I was surprised at how many I received.  I can't put into words how happy and good it made me feel.  I truly appreciate all of you.  Come out and have a drink with me Saturday the 15th at George and Dragon on Central.  We'll be watching tackle football and knocking down hot wings.  It'll be fun to catch up with everyone.  We'll be there by 2pm.  If you have questions call or text me at 480-273-1397.  

So here's what I've been up to.  I'm going to be part of opening up a new CrossFit gym in downtown Phoenix.   I'm excited about this opportunity!  I'll get more details out to you soon.  Have a good day and see you soon!  

My Workout Thursday September 7th, 2012

"Courage is not the absence of fear, but rather the judgement that something else is more important than fear."
- Ambrose Redmoon

A.  10 Min MU' Work

B.  Five sets for times of:
Row 200 meters
Rest 2 minutes

C. Take a few minutes to build to a 295 lbs+ Deadlift

D. Complete as many rounds and reps as possible in 5 minutes of:
295 lbs Deadlift x 4 reps
Muscle-Up x 4 reps

Rest exactly 5 minutes, and then:

Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30")
15 Toes to Bar

Arnold first turned me onto La Sonorense Tortilla Factory on Central, south of Roeser.  You'll find the best tortillas in the valley there.  Support your local businesses and buy a couple dozen.  Jorge runs the show there, he's legit.  He doesn't crossfit, he's busy throwing down in the panaderia!  Along with running an excellent business, Jorge has a fantastic stache!  

Thursday, September 6, 2012

My Workout Thursday September 6th, 2012

"Too many people overvalue what they are not and undervalue what they are."
- Malcolm S. Forbes

A.  Olympic Lifting Skill Complex - Clean
(3 reps of each, twice through the complex)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

B. Take 15-20 minutes to build to a heavy Clean & Jerk

C. Three sets for times of:
GHD Sit-ups x 10 reps
Double-Unders x 30 reps
Rest 2 minutes

Wednesday, September 5, 2012

My Workout Wednesday September 5th, 2012

"To the man who only has a hammer, everything he encounters begins to look like a nail."
- Abraham Maslow

Active recovery.  I usually go for either a bike ride or easy jog first thing in the morning.  After I get my son off to school, I'll hit CF San Tan, warm up and work on skills.  Today will be muscle ups then sit and chat with people in the gym.  Have a good day and check out this article below.  Don't wait years from now before you start pursuing your dreams.  Make it happen.  It's scary and stressful but it'll be worth it if you're happy!   

Article-> 5 Regrets From Dying People 

BK Owner of CrossFit Magna, He's In The Club! 

Tuesday, September 4, 2012

My Workout Tuesday September 4th, 2012

A.  Three sets for times/max reps of:
24 kg Kettlebell Swings x 15 reps
Burpees x 10 reps
Muscle-Ups x Max Unbroken Reps
Rest 3 minutes

B. Three rounds for time of:
10 Man-Makers (35 lb. DBs)
15 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
Row 500 Meters

Article-> Comparing Olympic Runners

Ramsey supporting the movement!  Keep taking pictures and sending them over! 

Saturday, September 1, 2012

My Workout Saturday September 1st, 2012

Five sets for times of:
5 Squat Cleans (155 lbs.)
10 Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jumps
30 Double-Unders
Rest 3 minutes

This one should be fun!