Friday, February 22, 2013

My Workout Friday February 22nd, 2013

"Follow your passion, and success will follow you."
-Terry Guillemets

A.  Clean BB Warm Up

B.  Five Sets of Clean and Jerk 1.1 (rest 5 seconds between singles)
Rest 3 Mins Between Sets

C.  One Set For Mac Reps Of Front Squat @ 225#; be smart, if your form starts to fall apart don't continue the set

D.  Two Sets For Time
500m Row
24kg KB Swings X 30 Reps
Pull Ups X 20
Rest 2 Mins

Article-> Sleep Time

Wednesday, February 20, 2013

My Workout Wednesday February 20th, 2013

"Optimism is essential to achievement and is also the foundation of courage and true progress."
-Nicholas Murry Butler

Rest and Recover

I'm gonna spin a little on the airdyne and foam rolling.  I ran a race on Sunday and still feel beat.  I placed 31st out of 575 people. I was feeling good during the race until I saw this whole little crew of Jr High kids fly past me.  I mean fly!  One of them was wearing basketball shoes.  Check out my medal.

Video-> Pull Up Program



Tuesday, February 19, 2013

My Workout Tuesday February 19th, 2013

"The successful person makes a habit of doing what the failing person doesn't like to do."
-Thomas Edison

A.  Three Sets Not For Time
Muscle Ups X 5
Wall Runs X 20 Seconds
V-Ups X 15

B.  Set 1
Press X 5 Reps
Weighted Pull Ups X 5 @ 55lbs
Rest 3 Mins

Set 2
Press 3 Reps
Weighted Pull Ups X 3 Reps @ 55lbs
Rest 3 Mins

Sets 3-5
Press X 1
Weighted Pull Up X 1
Rest 3 Mins

C.  Every Min On The Min
Even Mins- Shoulder to Overhead X 3 Reps @135#
Chest to Bar Pull Ups X 5 Reps
Odd Mins-Kb Swings (Russian) X 10 Reps @ 70lbs

Monday, February 18, 2013

My Workout Monday February 18th, 2013

"The cyclone derives it's power from a calm center.  So does a person."
-Norman Vincent Peale

A.  Snatch BB Warm Up

B.  Six Sets of
 Hang Snatch + Snatch

C.  Ten Sets of
245# Back Squat X 2 Reps
Rest 10 Seconds
20" Box Jump + 24" Box Jump X 3 Reps
Rest 90 seconds

Set up the 20" box so you jump onto it- from there jump onto the ground and then immediately onto the 24" box- circle around 2 more times, word?

D.  For Time
Row 500m + 20 burpees (go all out)

Video-> Ido....Thanks for the video Em!!

Jack Dawson and Rose knocking out some heavy singles before the big ship went down!

Saturday, February 16, 2013

My Workout Friday February 15th, 2013

"Fighting solves everything."
-Eric Kelley

A.  Three Sets Not For Time
Bridge Ups X 3 Reps With 5 Second Hold
Pistol X 5 Each Leg
Double Unders X 40 Reps

B.  Three Sets
Row 250m - Haul Ass!
Shoulder To Overhead X 20 Reps
* Goal Is Unbroken, make It Happen!
Rest 3 Mins Between Sets

C.  Three Rounds
Burpee over Barbell X 10 Reps
*Back Squat @165# X 15 Reps
Pull Ups X 20 Reps
*Barbell needs to be cleaned from the floor- find a smooth rhythm on the burpees- catch your breath on the squats- Do the squats unbroken

Video-> The Trust Fall

Congrats to Eric!! He just opened up his new Gym CrossFit Vis Vires.  He's turning his dream into reality, how many of you are still waiting to make that happen?  My place will be opening up right around the corner.  Soon.....

Thursday, February 14, 2013

My Workout Wednesday February 13th, 2013

"In things pertaining to enthusiasm, no man is sane who does not how to be insane on proper occasion."
-Henry Ward Beecher

Off Day
Usually I try to do some active recovery, today I'm taking the day off.  I'll get after it tomorrow.

Article-> CrossFit Doesn't Hurt.....Bad Coaching Hurts

I had a chat about a month ago with BK, the owner of Crossfit Magna and local badass/ Regional Qualifier.  We were talking about weaknesses and becoming a better athlete.  He felt longer workouts are a weakness he needs to shore up.  I came up with a couple workouts, one was 45 mins on airdyne for cals.  That takes a lot of mental strength.  BK, as usual, killed it.  688 cals is a ton!  Work on your weaknesses makes you tougher mentally and physically.  You learn a lot about yourself when you work on things that you're not particularly good at.  When was the last time you spent a considerable amount of time working on something you're not good at in your life?  Follow BK's lead, get out there and get uncomfortable!    

Tuesday, February 12, 2013

My Workout Tuesday February 12th, 2013

"Everything is funny as long as it's happening to somebody else."
-Will Rogers

A.  Three Sets Not For Time
Muscle Ups X 3-5 Reps
Wall Runs X 30 Seconds
Pistols X 5 Each Leg

B.  Five Sets
Shoulder Press X 5 Reps
Rest 90 Seconds
AMRAP Weighted Pull Up @ 35#
Rest 90 Seconds

C.  Five Sets For Max Reps
Against a 2 min running clock perform
KB Swings X 10 Reps @ 53#
Burpee X 5 Reps
Rest 60 Seconds after each set; start the next set at the top for each round, it's easier to keep track of reps

Article-> Diesel

Monday, February 11, 2013

My Workout Monday February 11th, 2013

"In my day we didn't have self-esteem, we had self respect, and no more of it then we earned."
-Jane Haddam

A.  Two Sets For Time
400m Run @ 75%; Rest 3-4 Mins Between

B.  Three Sets For Time
400m Run @ 85%-90%; Rest 4-5 Mins Between Sets ( Stay Warm & Loose While You're Resting)

Article-> Zero Tolerance

Friday, February 8, 2013

My Workout Friday February 8th, 2013

"The chains of habit are generally to small to be felt until there're to strong to be broken."
- Samuel Johnson

A.  Three Sets Not For Time
KB Clean Then Press X 3 Reps
Handstad Wall Runs X 30 Seconds
Double Unders X 40 Reps

B.  Take 15 Mins To Build To A Heavy Clean and Jerk

C.  Four Sets For Time
GHD Sit Ups X 10
Overhead Walking Lunge With 45# Plate X 20 Steps
Toes to Bar X 10
Hand Release Push Ups X 20 Reps
Rest 2 Mins

Article-> Cool post from my buddy James

Thursday, February 7, 2013

My Workout Thursday February 7th, 2013

"Ultimately, love is self approval."
-Sondra Ray

A.  Snatch Warm Up

B.  Five Sets of
Power Snatch X 3 Reps + Snatch Push Press X 3 + OHS X 3

C.  Six Sets Of Back Squat
1.  5 Reps
2.  3 Reps
3.  1 Rep
4.  8 Reps
5.  8 Reps
6.  8 Reps
* First three sets are warm up to get to your working set.  Last three sets should be as heavy as you can go.

D.  7 Rounds For Tizime
7 Pull Ups
7 Burpees

Article-> Optimum Body Weight For Skrong People

Congrats to the Adam, Nathan and Mitch over at Copperhead CrossFit!  They had their grand opening this last weekend.  I've known Nathan and Adam for a few years and recently met Mitch, they're good people.  They'll do big things in the future.      

Tuesday, February 5, 2013

My Workout Tuesday February 5th, 2013

"I was seldom able to see an opportunity until it ceased to be one."
-Mark Twain

A.  Three Sets Not For Time
Bridge Up X 3 with 5 Second Hold
Hollow Rocks X 30 Seconds
Double Unders X 50 Reps

B.  Five Sets Of Push Press
1.  5 Reps
2.  3 Reps
3.  1 Rep
4.  1 Rep
5.  1 Rep
Last 3 sets should be heavy

C.  Eight Sets Against a 30 Second Running Clock For Reps
Power Clean X 3 Reps @135#
Max Box Jumps @ 24"; Rest 30 Seconds

Article-> Cue Statements

Friday, February 1, 2013

My Workout Friday February 1st, 2013

"Death whispers in my ear, 'Live now, for I am coming!"

A.  Three Sets Not For Time
Pistols X 5 (each leg)
KB Snatch X 5 (each arm)

B.  Five Sets Of
Front Squat X 2 Reps
rest 10 Seconds
Kipping Pull Ups X 15

C.  For Time (time all three components separately, no breaks between movements)
1000m Row
Five Rounds
Ring Dips X 5 Reps
Walking Lunges X 20 Steps
800m Run

Video-> Pep Talk