Wednesday, October 31, 2012

My Workout Wednesday October 31st, 2012

"Why not go out on a limb?  That's where the fruit is."
-Mark Twain

Active recovery.  Long slow row, ride or jog.

Running Workout - Crush Your Sole

Article-> Push The Pace How does this article carry over to CrossFit?



Tuesday, October 30, 2012

My Workout Tuesday October 30th, 2012

"Life is thickly sown with thorns, their is no other remedy then to pass through them quickly.  The longer we dwell on our misfortunes, the greater is their power to harm us."
-Voltaire


Run Workout

A.  Snatch Warm Up- 3 Reps Of Each Movement With An Empty Bar- 2 times Through
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
OHS
Snatch Push Press
Snatch Balance
Power Snatch
Snatch

B.  Every Minute On The Minute Complete 1 Snatch- Add Weight Each Rep Until You Fail 3 Times In A Row- Word?

C.  3 Rounds For Time
30 KB Swings
25 WallBall
20 Chest To Bar Pull Ups
15 Box Jumps
10 HSPU
1 500m Row
Yep I know, do this workout again.

Article-> We Feel Alone Together

Arnold is such a good person.  He volunteers at an organization called Welcome To America Project.  They deliver donated household items to newly arriving refugees to America.  That's pretty cool!  

Monday, October 29, 2012

My Workout Monday October 29th, 2012

"A man should never be ashamed to own he has been in the wrong, which is but saying....he is wiser today than he was yesterday."
-Alexander Pope

Check Out The Crush Your Sole Blog, I'm Going to Post Daily Running Workouts.  Running Will Make You A Better CrossFitter, You'll Also Get A Fabulous Tan!  

A.  3 Sets Not For Time
Muscle Ups X 4-6 Reps
Pistols X 4-5 Each Leg
Bounding Box Jumps X 10-12

B.  Every 2 Mins Complete 1 Set Of The Following Movements in Order
1.  400m Run
2.  15 OHS @155#
3.  30 Burpees
4.  15 Thrusters @155#
5. Row 300m
6. Row 300m
7. Row 300m
8. 15 Clean and Jerks @ 155#

Article-> Balance

Nobody gets out more than this guy!    





Sunday, October 28, 2012

My Workout Sunday October 28th, 2012

"Smooth seas do not make skillful sailors."
- African Proverb


Active recovery.  Today I'm going for a bike ride and then to the pumpkin patch.

Article-> Rest Faster

Saturday, October 27, 2012

My Workout Saturday October 27th, 2012

"There is no such thing as bragging, you're either lying or telling the truth."
-Al Oliver 

Crush Your Sole Trail Run at McDowell Mountain Preserve.  James took us out there this morning.  It was absolutely beautiful!  It was the first time I've been out that way.  I'm definitely going to run out there more often.  Check out the sunrise.

Article-> What's Your Ritual

Get outta bed and join us!  There's something very powerful and relaxing about running and watching the sunrise.  It's important to take time out of your busy life to appreciate all the beauty around you.  Get outside and take in some natural landscape.  Don't wait, time is slipping past you.



Friday, October 26, 2012

My Workout Friday October 26th, 2012

"If I had a money tree, I would shake the living shit out of it for time."
-Drywall


A.  Clean Warm Up- 3 Reps Of Each Movement With An Empty Bar- 2 Times Through
Clean Grip RDL
Clean Pull
Front Squat
Hang Power Clean + Push Press
Clean + Jerk

B.  Six Sets Of Halting Clean Deadlift + Power Clean From Mid Thigh X 2 Reps; Rest 3 Mins BTWN Sets

C.  For Time
50 DU's
10 Burpees
40 DU's
10 Burpees
30 DU's
10 Burpees
20 DU's
10 Burpees
10 DU's
10 Burpees

Article-> Crossfit-The Sport For The Vertically Challenged

Kevin W., is the South Phoenix Gucci ambassador to Utah.  Keep spreading the good word! 






Thursday, October 25, 2012

My Workout Thursday October 25th, 2012

"If you find a path with no obstacles, it probably doesn't lead to anywhere."
- Frank A. Clark


A.  Snatch Complex Warm Up- 3 Reps Of Each Movement With An Empty Bar- 2 Times Through
Snatch Grip RDL
Snatch Pull
Muscle Snatch
OHS
Snatch Grip Push Press
Snatch Balance (Quick To Receiving)
Hang Power Snatch
Snatch

B.  Take 15 Mins To Build To Heavy Snatch

C.  5 Sets Of Snatch Balance X 1

D.  5 Sets Of Front Squat X 2-3 Reps - Start At 75% of Your 1RM- If You're Able To Get 3 Reps Add 5lbs Each Set Until You Can't Keep Tempo

Article-> 12 Steps To Get Hooge

It was good to see Bryon this past weekend.  I wish you the best of luck in your new job!



Wednesday, October 24, 2012

My Workout Wednesday October 24th, 2012

"Some aspects of success seem rather silly as death approaches."
-Donald A. Smith


Active Recovery.  I'm going to do some technique work with my Olympic lifts a few muscle ups and a lil rowing.  That's what I plan on doing but most likely my time at the gym will look like this.  I will foam rolling then find my way over to the ploy boxes where I will sit and bullshit with coaches.  I'll think of doing muscle ups and snatches.  And say to myself, "fuck the rowing, it's my day off".

Video-> How To Pick Up A Girl At The Gymnasium

This is the part of the workout where I'm talking myself into picking up the bar.  Nah me?  

  

Tuesday, October 23, 2012

My Workout Tuesday October 23rd, 2012


"What will matter is not your success but your significance..."
- Michael Josephson


A.  Clean Complex- 3 Reps of Each Movement With An Empty Bar- 2 Times Through  
Clean Grip RDL
Clean Pull
Front Squat 
Hang Power Clean + Push Press
Clean + Jerk

B.  Power Clean X 1.1.1 @ 80% of 1RM 
Rest 10 Seconds Between Reps, 3 mins Between Sets

C.  Three Rounds For Time
30 KB Swings (24kg)
25 Wall Ball
20 Chest To Bar Pull Ups
15 Box Jumps
10 HSPU
1 500 Fuckin Meter Row 

Podcast-> Tim Noakes -> Central Governor-> Good Stuff

Joe L., getting outdoors.  





Monday, October 22, 2012

My Workout Monday October 22nd, 2012

"Failure is the condiment that gives success it's flavor."
-Truman Capote


A.  10 Sets For Time
10 Wallball Shots
10 Hand Release Push Ups
Rest 60 Seconds

B.  10 Sets For Time
5 Chest To Bar Pull Ups
10 Burpees
Rest 60 Seconds

Article-> Stress Account


Friday, October 19, 2012

My Workout Friday October 19th, 2012

"Bad is never good until worse happens."
-Danish Proverb


A.  3 Sets of
Weighted Walking Lunges X 20 Steps (Use Sandbags, DB or KB's.  Pick A Challenging Weight, Don't Be A Pussy)
Rest 30 Seconds
HSPU For Max Reps
Rest 3 Mins

B.  "Annie"
50-40-30-20-10
Double Unders
Anchored Sit Ups

Article-> Wait

This is me eating my feelings, they're pretty good!



Thursday, October 18, 2012

My Workout Thursday October 18th, 2012

"Never explain yourself.  Your friends wont need it and your enemies won't believe it."
-Belgicia Howell

A.  3 Sets Not For Time
40 Du's
5 Bar Muscle Ups
2 Handstand Walk Efforts

B.  Take 10 Mins And Build To A 1RM Push Press

C.  7 Min AMRAP
7 Box Jumps
7 Burpees
7 7 KB Swings (24G)

Article-> Tough Or Reasonable?



Wednesday, October 17, 2012

My Workout Wednesday October 17th, 2012

"The hardest thing in life is to learn which burn to cross and which to burn."
-David Russell

Active recovery, do whatever it takes to recover.  Managing your stress outside of the gym will dictate the progress you make inside of the gym.  I plan on going for a bike ride and enjoying the weather.





Tuesday, October 16, 2012

My Workout Tuesday October 16th, 2012

"Accept challenges, so that you may feel the exhilaration of victory."
-George Patton


A.  3 Sets Not For Time
Toes to Bar X 10 Reps
L-Sit Max Effort
Single Arm Plank From Rings X 15 Seconds

B.  4 Sets Of Deadlift
Work Up To Heavy Triple, Not A 3RM Max

C.  For Time
15 Deadlifts @ 275#
5 Rope Climbs
10 Deadlifts
4 Rope Climbs
5 Deadlifts
3 Rope Climbs

Article-> When I started going to CrossFit San Tan, I met one of their coach's named Kristina.  I actually came across her blog before I had a conversation with her.  I really liked her style of writing and how she puts herself out there.  It takes a lot to open up yourself on a public forum.  She does an amazing job.  Check out her blog Buff Betty, it's a good one!

Me and Buff Betty aka Kristina


Monday, October 15, 2012

My Workout Monday October 15th, 2012

"A problem is a chance for you to do your best.'
-Duke Ellington

A.  3 Sets of
Deadlift X 3 Reps @ 295#
Rest 20 Seconds
Power Cleans X 2 Reps @ 80%-85% of 1RM
REst 3 Mins

B.  5 Sets For Times
4 Snatch @ 80% of 1RM
6 Muscle Ups
8 Handstand Push Ups
Rest 4 Mins

Article-> How To Stop Comparing Yourself To Others

Crush Your Sole, come out and run with us!

Friday, October 12, 2012

Out Of Town

I'm out of town till Sunday, see you guys next week!

Wednesday, October 10, 2012

My Workout Wednesday October 10th, 2012

"When their is hell to pay, it is usually easier to pay it than to finance an endless purgatory."
-Robert Brault

Active recovery.  I've been swimming and running in the pool at my local 24 Hour Fitness.  I've been knocking out a couple sets of curls and tricep push downs too.  I missed the globo gym scene!  I see trap cuts layered with wife beaters.  I saw a chubby guy wearing a trap cut that didn't cover his nipples, pretty cool!  I see shadow boxer guy, this guy was boxing an imaginary foe with 2 tiny dumbells in each hand.  I see the half rep McGee's and and of course I got the opportunity to rack other people's weights.  Great fun!

Article-> Be A Better Coach- I really like points #5 and #10.

Kyle is on vacation, here was his breakfast.  One word, FUCKING AMAZING!  


Tuesday, October 9, 2012

My Workout Tuesday October 9th, 2012

"Don't think, just do."
-Horace

A.  Clean Warm Up- 3 Reps With Empty Bar- 2 Times Through
Clean Grip RDL
Clean Pull
Front Squat
Clean + Push Press
Clean + Jerk

B.  Four Sets Of Clean and Jerk X 1.1.1.1.1 @ 80-85%,
Rest 10 Seconds BWTN Reps, 3 Minutes BWTN Sets

C.  5 Sets For Times
300m Row
20 Pull Ups
10 Burpees
Rest 3 Mins

Article-> Quarterbacks

Pete D. 




Monday, October 8, 2012

My Workout Monday October 8th, 2012

"To dare is to lose one's footing momentarily.  To not dare is to lose one's self."
-Soren Kierkegaard

A.  3 Sets Not For Time
Toes to Bar X 10
3 Handstand Walk Attempts
50 Du's

B.  3 Sets Of Back Squat X 2 Reps @ 85% of 1RM
Rest 20 Seconds
High Box Jump 1.1.1.1.1
Rest 5 Seconds Between Jumps
Rest 3 Mins

C.  Run 200m
5 Thursters @ 135#
10 Chest To Bar Pull Ups
400m Run
10 Thursters @ 135#
20 Chest To Bar Pull Ups
800m RUn
15 Thursters @ 135#
30 Chest To Bar Pull Ups

Video-> Pretty Strong

Kyle and Chayet




Saturday, October 6, 2012

My Workout Saturday October 6th, 2012

"As I grow older I pay less attention to what people say.  I just watch what they do."
-Andrew Carnegie

Hill sprints at "A" mountain in Tempe with the Crush Your Sole crew.  Then breakfast afterwards.

Article-> Excuses That Derail Your Fitness Journey

North Rim Grand Canyon

Friday, October 5, 2012

My Workout Friday October 5th, 2012

"Action speaks louder than words but not nearly as often."
- Mark Twain

A.  3 Sets Not For Time
40 Double Unders
3 Attempts at Handstand Walk
L-Sit + Tuck for 30 Seconds

B.  6-8 Attempts At Heavy Jerk

C. 1500m Row
50 Ring Push Ups
1000m Row
40 Ring Push Ups
500m Row
30 Ring Push Ups

Video-> Find Your Greatness

Love this picture of my son Dominic!  Nothing says American like skinny jeans, camo, Nike's and a gun.   



Thursday, October 4, 2012

My Workout Thursday October 4th, 2012

"You're only given a little spark of madness, you mustn't lose it."
-Robin Williams


A.  Snatch Warm Up - 3 Reps With An Empty Bar- 2 Times Through
Snatch Grip RDL
Snatch Pull
Muscle Snatch
OHS
Snatch Push Press
Snatch Balance
Hang Power Snatch
Snatch

B.  Deadlift 4-5 Reps@2111
Open Your Hand At The Bottom Of Each Lift
Rest As Needed

C.  Six Sets Of:
 Power Snatch Mid Thigh 2.2.2
Rest As Needed

D.  Four Sets Of Front Squat 5 Reps@ 4111
Rest 3 Mins
Use Same Weight As Monday

Article-> Wade's Army I'm in!

  





Wednesday, October 3, 2012

My Workout Wednesday October 3rd, 2012

"You can everything in life you want, if you'll just help other people get what they want."
-Zig Ziglar


Active Rest
Work on Skills -Bow Hunting Skills, Computer Hacking Skills and Muscle Ups.  Every Winner Is a Master At All Three!

Article-> Military State Of Mind
The Weezle!!


Tuesday, October 2, 2012

My Workout Tuesday October 2nd, 2012

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people."
-Nido Qubien

A.  Clean Warm Up- 3 Reps With An Empty Bar- 2 Times Through
Clean Grip RDL
Clean Pull Below Knee
Front Squat
Hang Power Clean + Push Press
Clean From Below Knee + Jerk

B.  5 Sets of 2 Position Clean (Mid Thigh and Floor)
Work On Quick Turnover And Whipping Your Elbows Around The Bar
Rest as Needed

C.  Every Minute On The Minute For 10 Minutes
Even Minutes 5 Pull Ups
Odd Minutes 10 Wall Ball Shots

D.  Every Minute On The Minute For 12 Minutes
Even Minutes 3 Cleans
Odd Minutes Row 200m

Article-> Bacon Shortage On Its Way

It has been a lot of fun having a workout partner lately.  Drew is getting Crossfit certified and will start coaching with me in December.  We're going to have a solid crew!


Monday, October 1, 2012

My Workout Monday October 1st, 2012

"If you'll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives."
-Vince Lombardi

A.  Snatch Warm Up- 3 Reps With Empty Bar- 2 Times Through
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
OHS
Snatch Push Press
Snatch Balance
Power Snatch
Snatch

B.  Take 15 mins To Build To Heavy Snatch Balance

C.  Four Sets Of Front Squat @4111; Rest 3 Mins Between Sets

D.  3 Sets For Max Reps
45 Seconds of Muscle Ups
     15 Second Rest
45 Seconds Of HSPU
     15 Second Rest
45 Seconds Of Box Jumps
     3 Min Rest

Video-> How Bad Do You Want It?