Saturday, December 3, 2011

Saturday 03 December 2011

5 rounds
Run 800m
50 back extensions
50 sit ups

I have to confess that I have been really struggling coming up with my programming for about a year now. I had some reservations about programming for myself a year and a half ago when I began doing it but at the time it seemed to work for me. This will be my last programmed workout. I have takes a distinct interest in the Olympic lifts  and to be honest, for the first time I have no Idea how to program for this type of workout. I will be following Greg Everett's Performance Menu because find it to be directly in line with my goals.

Don't worry though. There are some great sites that you can follow by people who are much better at programming than I am: if your main goal is strength and power.

Performance menu if you want to get strong and explosive while primarily focusing on Olympic lifting. to get fit while concentrating on endurance probably the best crossfit specific programming on the web today

To be honest this is a big weight off my shoulders. Now I can dedicate my blogging time to health and fitness articles which was the purpose of my blog in the first place

Thursday, December 1, 2011

Friday 02 December 2011

Clean complex
5 rounds of 3 power clean, 3 front squat, 3 push jerk. Increase the weight each round.

5 rounds
10 deadlifts, M225/F155
20 box jumps, M24/F16
30 push ups

Scale the weight at 85 or 65% as needed.

Cool down with Planche work

Wednesday, November 30, 2011

Thursday 01 December 2011


Front Squat

Front lever drills to cool down

Monday, November 28, 2011

Tuesday 29 November 2011

Power Clean

21, 15, 9 reps of
body weight power clean
body weight floor press

scale by doing 85, 65, or 34% of your body weight or scale as needed

Sunday, November 27, 2011

Where are Saturday's workouts?

If you noticed I haven't been posting Saturday workouts, then you also noticed a drastic increase in the heavy workload of my workouts during the week. I have been including an extra day off because of the increase in the regular workouts. Going back to normal tomorrow, so make sure you check in on this coming saturday as there will be a WOD again

Monday 28 November 2011


Complete as quick as possible
20 Muscle ups
75 squats
15 muscle ups
50 squats
10 muscle ups
25 squats

If you don't yet have muscle ups:
Intermediate do pull ups and dips, 2 for each muscle up, Beginner do pull ups and push ups.

Cool down
Front lever progression

Thursday, November 24, 2011

Friday 25 November 2011

Press 5/5/5/5/5

5 rounds for time
5 Power Clean
10 front squats
5 push jerk
10 toes to bar

Advanced, M155/F95
Intermediate, 125/F65
Beginner, M95/F45

Wednesday, November 23, 2011

Thursday 24 November 2011

Deadlift 5/5/5
Power Snatch 5/5/5

3 rounds for time
30 double unders
20 chest to bar pull ups
10 burpees

Monday, November 21, 2011

Tuesday 22 November 2011

Bench 5/5/5

Power Clean and jerk 5/5/5

3 rounds
25 box jumps
20 knees to elbows
15 ring push ups

Beginners can do regular push ups or from the knees if needed

Sunday, November 20, 2011

Monday 21 November 2011

Squat 5/5/5

Snatch 1/1/1/1/1

3 rounds
15 Power Snatch
30 Double unders

Advanced: M95/F65
Intermediate: M75/F45
Beginner: M55/F35

Thursday, November 17, 2011

Friday 18 November 2011

one rep max

Clean and jerk
3x5 @ 75%

Complete as many rounds in 5 minutes as possible
7 thrusters, M95/F65
10 Pull ups

Wednesday, November 16, 2011

Deadlifts, Deadlifts, Deadlifts

Today we're going to do a one rep max Deadlift session.

Deadlifts take a ridiculous toll on the body so set what you want your goal to be, and only do one set within 90% of that weight, after warming up with three of four lighter ascending sets. Then go for a PR.  Feel free to take it a little bit easier on the remaining exercises after doing your Deadlifts.

WOD Thursday 17 November 2011

one rep max

Power Snatch
3x5 @ 75%

Front Squat
3x5 @ 75%

Monday, November 14, 2011

Tuesday 15 November 2011

one rep max


Clean and jerk

3 rounds as quick as possible
row 250m
35 Push ups

Sunday, November 13, 2011

Ouch legs!

one rep max

Power Snatch

Complete as quickly as possible
400m walking lunge

Saturday, November 12, 2011

Saturday 12 November 2011

Row 500m
rest as needed repeat for 3 total intervals

Thursday, November 10, 2011

Happy Rememberance day

I hope you make it out to pay your respects at a ceremony somewhere today.
WOD Friday 11 Nov 2011

Clean and Jerk

Handstand push up
5 x max reps, rest as needed between sets

Wednesday, November 9, 2011

Staying Connected

No I don't mean electronically.

In sports, staying connected means staying in control of your body. This is where the majority of Crossfit athletes fall apart. When you remain connected, your form remains solid, your reps are all good and your movements are efficient. Unfortunately, once you introduce the concept of the timed workout, many athletes let their form go to hell in the name of getting a better time. This might shave off a few precious seconds at first, but the consequences of reinforcing terrible form are far reaching and will eventually stall all of your progress.

If you watch the top athletes in any sport, they are able to maintain proper mechanics throughout their entire event. This very closely relates to a recent article I wrote on virtuosity. This ability to stay connected is a major part of what separates the fire breathers from the average Joes in any sport.

When I program a workout, make sure you have the mechanics first. Then develop the consistency to remain connected throughout the entire workout. After that you are ready to add the intensity. But if you are going so fast that you look like crap. then you aren't getting what I intended out of these workouts.

Stay Connected!

WOD Thursday 10 November 2011

Deadlift 3 rep max
Power Snatch 3x3 @ 85%

3 Rounds for time
5 Front squat, at least 75% of you one rep max
10 L-Pull ups

If you do not have L-pull ups, do a jumping chin to get over the bar and hold an L while you descend under control

Tuesday, November 8, 2011

Rest day

Wednesday, 09 November 2011

Rest Day!

Monday, November 7, 2011

Tuesday 08 Nov 2011

Bench Press 3 rep max
Clean and jerk 3/3/3

21-15-9 rep rounds of
pull ups
ring dips

Beginners can substitute bar dips or bench dips as needed

Cool down
one minute aggregate L-hang or L-sit

Sunday, November 6, 2011

How well do you sleep?

Are you aware of the importance of sleep when you are training on a daily basis?
and in the gym...

For many of us it's the glass ceiling. We know we need to sleep but life just gets in the way. The kids won't go to bed, your favorite show is on, still too much work to do. The thing is, your body heals itself when you sleep. That's when you recover. If you're sick, that's when you get better.

There is no set rule for how much sleep you need. I used to do great on five hours of sleep a night. When I increased my strength training, suddenly I find I need eight hours or more to feel rested. This is tough with a four month old, but I do my best.

Quantity may not be an issue for many of us, but how is your quality of sleep? If the quality of your sleep sucks, so will the quality of your recovery. There are a few things you can do to help greatly increase the quality of your sleep.
  • Get off the computer at least two hours before bedtime. The blue light from your monitor impedes melatonin production, which is the hormone that signals it's time for bed
  • Don't do anything in bed except sleep and make love. You want your brain to associate your bed with only those two things. Doing so will help you relax when you go to bed
  • Exercise regularly, but not within three hours before bedtime (unless that exercise comes from the tip above)
  • Keep a warm bed but a cool room
  • Don't watch stimulating TV right before bed or you'll be all wound up
  • Try using candles after sundown. Artificial light shuts down melatonin production but candles have no negative impact. This is one of my favorite's I find it creates a very relaxing atmosphere.
  • Start preparing for bed a good hour before bedtime and keep the same nightly ritual, you will create a habit which will tell your body to relax and prepare for sleep.
Good luck now tell me which sleep rule I am breaking right now?

WOD Monday 07 November 2011

Squat 3 rep max
Power Snatch 3 sets, 5 reps at 75%

5 rounds as quick as possible
15 box jumps M24/F16"
15 DB swings M55/F35lbs

Cool down
2x2 minute plank

Saturday, November 5, 2011

Gymnastic skills

Take three attempts each for a max time of
Chin over bar hold
Handstand hold
Squat position hold
L hang hold

Each hold is done when your form breaks down and you can no longer hold it with perfect form

Thursday, November 3, 2011

Hollow Rocks

1 rep max

Hollow rock
3 x 20 seconds

5 rounds as quick as possible
sprint 100m
10 Wall ball
sprint 100m
10 burpees

Wednesday, November 2, 2011

Clean and Jerk This!


Lately I have been a little bit torn between my love for the Olympic lifts and the power lifts. I did a piece on the squat a little while ago. Many accomplished power lifters call the squat "The king of all lifts". It is true that developing strength and proficiency in the squat translates to all other lifts, however, it is with good reason that the man with the strongest clean and jerk in the world is considered to be the worlds strongest man.

I believe that it can be argued that the clean and jerk is the one exercise that you can build an entire routine around that will effectively train your entire body. You can walk into a gym, do a max effort session of the clean and jerk and walk out knowing that you just did a very effective full body work out. If you feel you need to spend more time in the gym then you can break it down to it's fundamentals. I dare you to go into the gym and do 5x5 of power clean, front squat and press and try to tell my you haven't had enough for one day.

The clean and jerk is called the worlds most powerful lift for a reason. Anybody can take a small amount of weight and move it from the floor to overhead, but I challenge you to spend some real time learning the intricacies of this complicated lift and see how much stronger, more explosive and more athletic you become.

WOD Thursday 03 October 2011


Pull up

3 x one minute

Monday, October 31, 2011

Tuesday 01 November 2011

Hang Power clean 

Front lever
One minute aggregate work

10 Rounds
Sprint 100 yards
walk back to start

Sunday, October 30, 2011

Happy Halloween!

You may have noticed that there was no Workout posted on Saturday. You may have been wondering if I forgot to post or was it intended as an extra rest day?

Well all I know is my gut says maybe.

So who had a cheat meal this weekend? We did! Saturday night my wife and I had hot chocolate and split a half eaten chocolate bunny left over from Easter! Disgustingly delicious......

 WOD Monday 31 October 2011

one rep max

Planche drills
One minute aggregate work

3 rounds for time
10 Overhead squats
50 double unders

Use a weight that is difficult but won't prevent you from using full range of motion

Thursday, October 27, 2011

It works!

Here's a bit of proof that eating like a caveman works...

My wife joyously pointed out to me today that she can comfortably fit into all of her pre pregnancy clothes. This is without being able to work out even as much as she used to before Gwen came along. Proof that Abs are made in the kitchen even more so than the gym. Gongrats Megz!

Here's a good question: If somebody were to ask you what is the one thing they should cut out of their diet that would make the most difference. This is an interesting question because once I started thinking about it, I had to take into consideration how much an average person eats of the usual culprits on a daily basis.

Sugar. I'd have to say the first thing one should cut out of their diet should be sugar. To the non paleo initiated, I would say that if a food label had any form of sugar withing the first three ingredients, don't eat it. I know those of us who are devote paleophiles (?) say that if it has a food label at all don't eat it. But to someone who is just deciding to start making changes to their lifestyle, cutting out sugar would give them the best results early on.

Look at all the foods we buy every day that are loaded with sugar.....
almost anything that comes out of a package.

I know bread and pasta are made from milled flour which causes a more drastic insulin spike that sugar itself, but when you look at the shear amount of sugar people are consuming on a daily basis, cutting out this one ingredient from your daily life will make a huge difference.

WOD Friday 28 October 2011

weight only goes up when all reps from the previous set are solid

Beginner, 3x one minute
Advanced, 3x20 seconds with hands down by your waist as opposed to under your shoulders. (Planche training)

50 Burpee pull ups for time

Wednesday, October 26, 2011

Eating Healthy VS Dietary OCD

I have recently been asked by a friend of mine how strict I am with my eating. He almost seemed shocked when I told him I sit between 80 and 90%. He must have figured that I am as strict as they come. Well, I do have my cheat meal every week and that factors in, but one has to realize that anything pursued, to the detriment of other areas of your, life starts to become less healthy.

Little slip ups happen to about all of us from week to week. As long as you don't make it a daily event it shouldn't be a problem. There have been times that I have eaten things that I thought were more or less Paleo (even though nothing bought from a store is truly paleo) only to look at the label to see some things that left me appalled. Oops chalk that one up to experience and learn not to buy that again. Don't worry about it and move on. (what the hell is in orange julius "flavor enhancer" anyway?"

Even the pursuit of optimal health can cease to be healthy once it negatively impacts the rest of your life. Your everyday enjoyment, your interpersonal relationships, your job. Listen, if you are strict with your diet 80% of the time and are dedicated to eating like a caveman, you are pretty much guaranteed to be in incredible health, or on your way there. Aside from the occasional 30 day challenge or so, one can't be 100% on the ball 100% of the time. We burn out, we give up. Don't be afraid to make the occasional dietary indiscretion if you have been good all week. There have been times when I have had two cheats in week. I won't hurt just don't do it all the time. If it happens, all is not lost. So you ate the cookie and it's not your "cheat Meal".  Just don't make it the whole box. But don't be afraid to enjoy life from time to time either.

WOD Thursday 27 October 2011


Strict toes to bar
hanging straight leg raise if you can't get them all the way up

Three rounds
500m row
rest as needed between rounds

Monday, October 24, 2011

Caveman Babies part three

I meant to do this a month ago, when Gwen was three months old. Now she is four months old and I really have to stop neglecting the blog.

Now that gwen I getting a little older and a lot more sturdy, lets finish the series.

We plan on breast feeding exclusively for the first six months and I have to applaud Meghan's dedication. There are some trying times for sure, but Megz has been nothing short of amazing and hasn't faltered one bit.

At four months old, little Gwennie is as sturdy as any baby her age. We eat 90% Paleo with our weekend cheat meal and there is definitely a difference in Gwen's temperament on the Sunday and Monday after a cheat night. That being said, she is developing perfectly. People are usually surprised to find out that she is under six months old because the is quite tall.

Her little personality is starting to shine and she is becoming a delightful little person. Having recently found her voice the tells us stories and serenades us frequently to our delight. Even though it tends to be at five in the morning. She is now learning to sit up but prefers to stand while holding on to our hands. One thing I have ot remark is that she has an amazing amount of stamina, standing for long periods of time while only holding on to a finger on each of our hands.

She is so inquisitive, always looking around at the world, curious about everything. You can almost see the gears working and it is a delight to see the self satisfaction on her face when she puts it together and figures something out.

Calm and docile she is usually a delight. Rarely fussing at all except when she is dirty or hungry. I have to note that she hates her car seat and long car trips tend to result in her screaming most of the way, but I can't blame her, I'd hate to spend an extended amount of time traveling backwards staring at the back seat of a car.

Always smiling and always laughing, she definitely holds our heard in the palm of her hands. This little baby has brought so much joy into our lives. I can't for the life of me imagine what it was before she came into our lives.

Tuesday 25 October 2011

Handstand practice
5 minutes good practice

Power Clean and jerk

21-15-9 reps for time
Dumbbell snatch, right arm
Dumbbell snatch, left arm
Pull up

Males use, 45, 25, or 25lbs
Ladies, 30, 20 or 10lbs

Start from hang, finish in the power position

Sunday, October 23, 2011

Monday 24 October 2011


Front Squat

Front Lever
one minute aggregate progression work

Saturday, October 22, 2011

Saturday 22 October 2011

Fight Gone Bad!
Wall Ball, 10' Target
Sumo deadlift high pull, M75/F45lbs
Box Jump, M20/F14"
Push Press, M75/F45lbs
Row, calories

Remain at each station for a minute completing as many reps as possible. After each minute move immediately to the next station with stopping the timer. After completing all five stations rest one minute before beginning again for three total rounds.

Thursday, October 20, 2011

Friday 21 October 2011


progression work

Complete for time
75 Power snatch, M75/F45lbs

Wednesday, October 19, 2011

Thursday 20 October 2011

I love those Chinese lifters, they have such great form

Weighted Pull up

Snatch grip high pull

Front lever
one minute aggregate work

Monday, October 17, 2011

Tuesday 18 October 2011

Clean and jerk

progression work

3 rounds for time
4un 400m
5 clean and jerk @ 85% today's best 3 reps
21 back extensions

Sunday, October 16, 2011

Monday 16 October 2011

 Jason Kaplan and the famous "Sub 2 minute Fran"

Front lever
progression work

21 - 15 - 9 reps for time
Thruster, M95/F65lbs
Pull up

If the Rx'd weight is too heavy you can scale by doing 85% or 65% of the prescribed weight as required. Beginners can do jumping pull ups if needed.

Saturday, October 15, 2011

Thursday, October 13, 2011

Friday 14 October 2011

5 minutes practice time

Power Snatch

Overhead Squat

Wednesday, October 12, 2011

Thursday 12 October 2011

Weighted Pull up

If you can't do weighted pull ups do 3 rounds horizontal row for max reps

Front lever
5 minutes front lever progression work

Complete as many rounds in 10 minutes as possible
10 Jumping lunges
10 Sit ups
10 pull ups

Monday, October 10, 2011

Tuesday 11 October 2011

Handstand practice

Power clean from blocks
Set up boxes or pull from a squat rack with bars slightly higher than your hang height for a  hang power clean and pull from there

Complete two rounds, each for time
row 500m
30 box jumps M20/F14"
20 sumo deadlift high pull, M95/F65lbs
10 Burpees
20 knees to elbows
30 wall ball, M20/F14lb ball

Rest 5 minutes between rounds and time each round individually

Sunday, October 9, 2011

Monday 10 October 2011

Front Lever
5 minutes progression work


Complete as many rounds in 3 minutes as possible
5 Overhead squats M115/F70lbs
10 Chest to bar pull ups
15 push ups

Rest 90 seconds and repeat for a total of 3 intervals

Intermediate: Do 85% of Rx'd weight
Beginner: Do 65% of Rx'd weight, pull ups can be regular and push ups can be from knees if needed

Saturday, October 8, 2011

First week back done

Happy to say I survived my first week back to work. It was definitely good to be back doing what I love and seeing the people who I love to work with. I took the first week off the gym because I knew I wouldn't be sleeping this week and I was right. Around Tuesday Gwenn decided that sleep just wasn't for her. I'll be back to the gym on Monday the week off was definitely needed.  How long has it been since you took any time off to recover?

Saturday 08 October 2011
3 rounds for time
Run 400m
21 Kettlebell swings, M55/F34lbs
12 Pull ups

Thursday, October 6, 2011

Friday 06 October 2011

Power Snatch
*Start with a weight you know you and do and increase by 5 - 10 pounds each set, hopefully finding, or coming close to, your 3 rep max on the fourth or fifth set.

Tabata Double under
A tabata is eight rounds of 20 seconds of work followed by 10 seconds of rest. During the work interval you do as many repetitions in 20 seconds as possible.
Your score is the least number of reps performed in an interval

Wednesday, October 5, 2011

Thursday 05 October 2011

Weighted Pull up

Bench Press

7 rounds
Sprint 150m
walk 150m

Sprint your 150m turn and walk back, your walk back is your rest so take your time

Monday, October 3, 2011

Tuesday 04 October 2011

Learn it!

Planche progression work
Remember this video?

Hang Power Clean

Front Squat

make sure you finish with some good stretching and mobility work.!

Sunday, October 2, 2011

Well, back to the old grindstone

It was a great three months off but I am definitely glad to be back at it. Good thing I love my job.

WOD Monday 02 October 2011

 Not completely applicable to today's workout, but good advice nonetheless

Front lever progression
Spend 5 minutes working on the exercises from the video I posted on Thursday


15-10-5 reps for time
Advanced: Power Clean, M155/F95lbs
                  Muscle up
Intermediate: Power Clean, M125/F75lbs
                      Pull up
Beginner: Power clean, M95/F55lbs
                 Horizontal row
                 Push up

Saturday, October 1, 2011

Sometimes I lov rainy Saturdays

Pouring down rain on a Saturday morning. Sometimes it's a beautiful thing too bad I can hear traffic on the busy street below.

WOD Saturday 01 October 2011

Row 2k

Thursday, September 29, 2011

We like strength days

I know I sure do, do you?

WOD Friday 30 September 2011

Planche Progression work

Hang Power snatch

Overhead squat

Wednesday, September 28, 2011

Sometimes I wish I actually lived in a cave.

Today I tried to change my display name in facebook and they denied me. Turns out I don't have the right to tell facebook what my name is they can tell me. As far as I'm concerned that was going a little bit too far. Therefore my wife and I are in the process of deleting everything from our facebook accounts and then de-activating our accounts.

Sometimes I feel that one can be too connected and I have toyed with the notion of deleting my account for a long time. I don't like someone else having that much control over my personal information and denying me the right to change my own name on the account is a bit ludicrous if you ask me.

WOD Thursday 29 September 2011

This guy has some pretty good drills to help develop a front lever

Front Lever Progression
  • 3x5 L-hang pull to Front lever

Weighted Pull up
  • 50x1
  • 70x1
  • 90x1
  • 110x1
  • 120x1

For time
run 400m
50 pull ups
50 push ups
run 400m
50 pull ups
50 Push ups
run 400m
  • 10:33 Sick WOD!

Monday, September 26, 2011

Tuesday 27 September 2011

Mobility WOD. If you don't know Kelly, then you don't know Jack!

Planche Progression
one minute aggregate work
  • 5x10 seconds tuck planche

Split jerk
one rep max
  • 155x5
  • 175x3
  • 185x1
  • 195x1
  • 205x1
  • 215x1
  • 225 fail Afraid to commit because I had no bumpers. I really can't wait until the olympic room in my gym is done next month. Though I have no excuse, I choked and that is it.

3 rounds for time
30 Wall ball, M20/F14lb ball
20 Box Jumps, M24/F20"
15 Handstand push ups
  • 9:12 My wall ball is improving, still have a long way to go.

Sunday, September 25, 2011

Monday 26 September 2011

So begins my last week of parental leave......
So long yet so short 3 months can go by in the blink of an eye
They grow so much in three months!

  • 225x5
  • 275x5
  • 305x3
  • 325x3
  • 350x1
  • 370x1
  • 390x1 Pr

10-9-8-7-6-5-4-3-2-1 reps for time
Ground to overhead
Chest to bar pull up

Advanced: M135/F85lbs
Intermediate: M115/F65lbs
Beginner: M85/F45lbs, may do jumping C2B pull ups
  • 14:28 Advanced Rx. Didn't have bumpers for this one. I really wish I had bumpers for this one

Cash out
Front lever progression work
  • 4x20 Seconds, advanced tuck lever

Friday, September 23, 2011

Saturday 24 September 2011

Run ninja run!

Get'er done with a 5k run!

Go fast my children.....
  • My time 21:21 

Thursday, September 22, 2011

Friday 23 September 2011

Yes I want you to go this low


Complete three rounds for time
15 Front squat
20 knees to elbows

Males use 135, 105 or 75lbs
Females 85, 65 or 45lbs

Make sure your squats go deep!

Cash out
Front lever progression work.

Wednesday, September 21, 2011

Thursday 22 September 2011

set a new one rep max

Complete 5 rounds for max reps
Bodyweight Bench press
Pull up

-This is not a timed workout rest as needed between sets/rounds

-If bodyweight bench press is too much, do 65% or 35% of your body weight

Monday, September 19, 2011

Tuesday 20 September 2011

Hang Power Clean
  • 135x3
  • 155x3
  • 175x3
  • 185x3 Feet went a little bit wide
  • 185 much better

Tabata These...
Tabata Burpees
rest one minute
Tabata Hang Power Cleans, M95F65lbs
Rest one minute
Tabata Jump lunges
Score for each exercise is = the reps done on the round with the fewest reps completed
  • Burpees:7
  • Hang power clean:8
  • Jump lunge:18

Cash out
Handstand practice

A tabata is 8 rounds of 20 seconds of work followed by 10 seconds rest. During the 20 second work interval you push to do as many reps as possible. For further assistance, watch the video.

Sunday, September 18, 2011

Happy anniversary babes!

Today is our second anniversary, happy anniversary my love! XOXO

  • 185x5
  • 205x5
  • 225x3
  • 245x3
  • 275x1
  • 295x1
  • 315 *fail (so close)
  • 305x1 I should have gone for 310 instead of 315 I know I would have hit it

Complete 3 rounds as quickly as possible
Advanced: 50 squats
                  7 muscle ups
Intermediate: 50 squats
                      15 pull ups
                      15 dips
Beginner: 30 squats
                 7 pull ups
                 7 dips
  • 4:10 at advanced Rx

rest 5 minutes, then
Run 800m
rest 5 min
Run 800m
  • Didn't time these. I just rand them as hard as I could.
Keep working on those muscle ups, you'll get it

Friday, September 16, 2011

GOAT day Saturday

Stop looking at me swan!

A great article I read from CrossFit New England refers to weaknesses as goats. I love it so I'm going to steal it while still giving them total credit for the idea, so let's do their WOD

Take two or three movements you consider to be weaknesses, combine them into one workout and do as many rounds a possible in 15 minutes as possible.

So for example, I am absolutely terrible at wall, and pretty sub-standard as box jumps. They are definitely my two worst, so I'm going to do as many rounds as possible in fifteen minutes of 10 wall ball and 10 box jumps as 24".

I'd love to hear what other WOD's people put together and how many rounds you get

So I did...
Complete as many rounds in 15 minutes as possible of:
10 Wall ball, 10' target
10 Box Jumps, 24" box.
  • 14 Rounds + 2 wall ball. All rounds unbroken except for a couple of missed box jumps. Could have gone faster on the wall ball, happy to see them improving though.

Thursday, September 15, 2011

Friday 16 September 2011

If you can get the weight this high, you should to add more weight

Snatch Grip High Pull

3 Rounds for time
Run 400m
15 Hang power snatch

Advanced: M95/F65lbs
Intermediate: M75/F45lbs
Beginner: M55/F35lbs

Cash out
one minute aggregate Front lever progression work

Wednesday, September 14, 2011

Thursday 15 September 2011

Erry day I'm shuffalin!

Weighted Pull up
  • 25x3
  • 50x3
  • 75x3
  • 90x3
  • 110x3 Last rep was questionable, it's time to start setting 5lb Pr's instead of 10 every week.
Handstand push up
3 sets for max reps, chest to wall, nose to floor
  1. 18
  2. 15
  3. 10

200 Double-unders for time
  • 3:16 Very unhappy with this. I was doing great in practice and as soon as I hit the timer I could barely string together 10 in a row.
  • 2:30 I felt I needed another try so I rested 5 minutes and tried again. Did much better though I still have much room to improve

Cash out
one minute aggregate planche progression work

Monday, September 12, 2011

Tuedsay 13 September 2011

Hang Power Clean

4 Rounds each for time
Run 400m, if you have access to a big hill, run that
Rest twice as long on each round as it takes to run the previous round, time each round individually

Cash out
One minute aggregate Front lever progression work

Sunday, September 11, 2011

2008 CrossFit games Deadlift/Burpee WOD

Monday 12 September 2011

  • 265x3
  • 295x3
  • 325x3
  • 355x3
  • 385x2 This was the first time I have ever gotten more that 375 off of the ground and I almost got it three times.

From the 2008 CrossFit Games
5 rounds for time of:
5 Deadlifts, M275/F185lbs
10 Burpees

If you can't do 5 Deadlifts at the Rx'd weight, use 75% of your best 3 reps from today's strength
The best time from the '08 games was 2:23 can you beat that?
  • 4:42 as Rx'd pretty well twice as long as the top guy.

Cash out
5 minutes spent working on planche progression

Saturday, September 10, 2011

Programming, Fundamentals and Virtuosity

CrossFit founder Greg Glassman has defined virtuosity as performing the common uncommonly well. It is true than in any art form, the true mark of a master lies not in fancy tricks but in their command of the fundamentals.

Remembering my days in Capoeira, my teacher Azeitona, was not an overly fancy Caoperista. He did no flips and spins and acrobatics that are most commonly associated with Capoeira. Yet when he was playing against other Mestres who spent most of their game flipping through the air, his clear mastery of the basics and a game so rooted in the fundamentals made him appear years ahead of the rest. Watching him weave in and out of the game around other masters while using the same basic movements that he drilled his beginning students was pure poetry. Yet he seldom left contact with the ground even while playing the fastest games against the most acrobatic of masters.

Over the past year Myself and many others who I train with have been questioning our love of this thing called CrossFit. I couldn't quite put my finger on it but it seemed like CrossFit was no longer in line with my fitness goals. I played around with some things, changing my focus towards strength and making metabolic conditioning an after thought, doing all Powerlifting and Olympic lifting workouts, I barely even considered myself a CrossFitter anymore.

Then I came across a letter from Coach Glassman addressed to all affiliate owners titled "Virtuosity". To me this letter was a wake up call to return to the basics. In it he basically states that true virtuosity lies not in being able to demonstrate a large collection of tricks that you are pretty good at, but in truly mastering the basic movements that form the foundation of whatever it is you choose to do. He states that too many affiliate owners fall victim to programming increasingly long and elaborate workouts in an attempt to impress people with their knowledge that they never truly master the basics. This retards one's overall progress, in essence, limiting their fitness.

I never really strayed too far from the basic movements in my programming however I am definitely guilty of falling into the trap of thinking I had to do more work in order to become more fit. Of trying to jam so much into a workout because I felt I had to master everything at once while still managing to become more fit. This is where I started to question my love of CrossFit. In following suit with not only many programmers but with the mainsite as well, I began making my workouts longer and more difficult and wondering why I was actually backsliding. Why would I stand there, about to begin a WOD and dreading the pain I was about to put myself through. I had begun to fear the exact thing that I had become addicted to just a few years ago.  The same thing that drove me to go through the gym door and push myself harder every day. Why was it that I was getting stronger but my Metcon times were getting worse? It didn't make sense.

After reading "Virtuosity" I began to go back through the archives of the CrossFit Journal. Re-reading the articles on programming and foundations and "What is Fitness" and I began to remember what drew me to CrossFit. I remember falling in love with learning movements that had been around for a century yet seemed so new to me. Doing Short intense workouts that drove me to Keep going no matter how much it hurt because I knew the end was only a few more reps away.

So to reign in my long winded-ness, we are going back to basics. I am taking things way back to what caused me to fall in love with CrossFit. Once again I will be programming based on Greg Glassman's vision not based on what we are seeing on the internet these days. I will be programming workouts intended to increase work capacity. Short intense bouts of insanity intended to make us more fit individuals overall without spending too much time on any one element. Small consistent gains across the entire fitness spectrum. While continuing to love what it is we do. That is what CrossFit is to me.

Friday, September 9, 2011

Shirts off Saturdays!

The seasons are changing. Winter is coming and I think we need something to refresh our dedication to fitness. What better way to make things new than to go back to the basics.

I now propose that we return to the fundamentals, get back in touch with our fitness roots so to speak.

I will explain exactly what I mean in a post this weekend. But for now.....

From the Crossfit Vault
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

CrossFit hero WOD "Nate"
Complete as many rounds in 20 minutes as possible of
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings, Males2pood/Females1pood

If you can't do muscle ups than do:
 Complete as many rounds in 20 minutes as possible of
5 pull ups
10 push ups
15 air squats

Not every day can be your best

What a Sh*t day at the gym today. I couldn't wrap my head around my form today and because of it I missed two PR's.

We brought Gwendolynn to the doctor to get her first needles ever today. That was tough. as a medic I have given thousands of immunizations and I couldn't watch my own daughter get hers. Needless to say she was quite upset and Mommy and I felt pretty terrible.

Getting to the gym a couple of hours later than I had wished I just couldn't get my form together so my lifts were ugly. It's ok though. First time in a month that I hadn't hit Strength Pr's so I'm ok with it. I had a great month for strength training because at this stage in the game a solid month or Pr's is pretty unheard of.

On the brighter side of things, I took my frustrations out on the WOD and charged through the couplet in record time!

  • 95x3
  • 115x3
  • 125x3
  • 135x3
  • 150x1 I have no idea why, but I changed my form up on the last set. I threw my hips into the set instead of keeping everything tight which resulted in way too much backward lean.

Squat snatch
  • 95x3 already my head isn't in it and I felt pretty shaky with a super light weight
  • 115x3
  • 135x3
  • 145x3
  • 155x1 My hips were high, my chest was low. The bar traveled too far from my torso and I pulled with my arms. It's ok, I know what I did wrong and next week will be better.

21-15-9 reps for time
95lb sumo deadlift high pull
Ring dip
  • 2:17 This was good. I took my frustration out on the WOD and charged through it in a personal best time.

Thursday, September 8, 2011

Friday 09 September 2011

Yes I've used this video before but It's the best breakdown of the SDHP I could find

Squat Snatch
Beginners may substitute Squat snatch for overhead squat practice.

21-15-9 reps for time
Advanced: Sumo deadlift high pull, M95/F65lbs
                  Ring dip
Intermediate: SDHP, M75/F55lbs
                       Bar dip
Bench dips: Keep your butt close to the bench, as you become stronger straighten your legs
Beginner: SDHP, M55/F35lbs
                 Bench Dip

Cash out
one minute aggregate front lever progression work

My workout went a little bit different today

Since I was stacking wood on  Monday and recovering on Tuesday, my gym experience was a little bit different today.  It went as follows

  • 165x3
  • 195x3
  • 225x3
  • 255x3
  • 285x3 Definitely had more another ten pounds in there but I figured I should quit while I was ahead

Power Clean
  • 135x3
  • 155x3
  • 175x3
  • 195x3 Got right sloppy, so I called it quits for the conditioning workout

50-35-20 reps for time
Pull up
Push up
Sit up
  • 10:35 Went most of the WOD unbroken except for the second round of push ups I did 20-10-5 with only a breath in between.

Wednesday, September 7, 2011

Thursday 08 September 2011


50-35-20 rep rounds for time of
Pull up
Push up
Sit up

Cash out
One minute aggregate Planche Progression

Monday, September 5, 2011

Tuesday 06 Sept 2011

Power Clean
As always, the weight only increases when all three reps are solid

Three rounds for time
20 Clean and jerk, M95/F55lbs
50 Double unders

Cash out
one minute aggregate Front Lever progression work

Sunday, September 4, 2011

Monday 05 September 2011

A scene from Arnold's movie Pumping Iron. Clinically proven to increase testosterone levels by up to 200%


Complete three rounds for time
Males holding a 20lb medicine ball, Ladies 14lbs
Run 400m
30 Jumping lunges
30 sit ups

I don't care how you hold the ball just don't put it down. Every time the ball touches the floor equals 5 burpees at the end of the workout. Burpees do not count towards total time of workout. Post times and amounts of burpees to comments please.

Cash out
One minute aggregate planche progression work

Friday, September 2, 2011

Crossfit Hero "Morrison"

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. 
50-40-30-20-10 rep rounds of
Wall Ball, M20/F14lb ball
Box Jump, M24/F16"
Kettlebell Swings, M55/F35lbs

Thursday, September 1, 2011

Friday 02 September 2011

Hanging Power Snatch
Remember, the weight only goes up when all three reps are solid.
  • 95x3
  • 115x3
  • 125x3
  • 135x3
  • 145x3 This is where my form only started to change. All three were still solid but my feet just barely started to go a little bit wider than on the previous sets.

From the Crossfit New England page:"Pirate Girl"
15-12-9 reps for time:
Power Snatch, M115/F75lbs
400m Run

If the Rx'd weight is too much scale by using 85% of your best 3 reps
  • 13:02 This felt good I set goals and hit them on each round only resting after my form fell apart completely and only resting long enough to chalk up.
 Cash out
one minute aggregate Front lever Progression
  • 3x20 seconds advanced tuck lever
  • 1x3 pull to full front ever held for one second

Wednesday, August 31, 2011

Hero WOD "Erin"

Thursday 10 September 2011
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.

He is survived by his wife Nicole and his daughter Zarine.

Weighted Pull up
  • 25x5
  • 45x5
  • 65x5
  • 80x5
  • 95x5 Pr!

Complete five rounds for time
15 Dumbbell Split clean, M40F/25
21 Pull ups
  • 9:34 Rested a little bit more then needed and I broke for a couple of seconds during my fourth round of pull ups but I'm still pretty happy. Can do better but I am pushing myself harder.

Cash out
One minute aggregate Planche progression
  • 6x10 seconds of advanced tuck planche

Tuesday, August 30, 2011

Tuesday 30 August 211

Split Jerk
  • 3/3/3/3/3
  • 135x3
  • 155x3
  • 175x3
  • 195x3
  • 215x2 Just barely missed the lockout on the third rep. I almost considered counting it because I guarantee I would have made it if I had bumpers but fear of dropping the weight kept me from fully committing and finishing the lift. Can't wait until the CrossFit room gets finished.

Complete two rounds for time
Run 800m
100 Double unders
50 Sit ups

  • 12:41 not quite as difficult as I had anticipated.

Cash out
 One minute Aggregate front lever progression work
  • Advanced tuck lever, 4x15 seconds
  • Embedded front lever, 1x7 reps
Taking my post on the mental side of training to heart I really proved to myself today how much power your mind has on your workout. I told myself Before every rep that I was going to do it and moved hit a twenty pound pr. True I had a rough time fully committing to the last rep but I feel that equipment had a lot to do with that. If I had bumpers I could have committed to the lift fully with no fear of dropping the bar.

Monday, August 29, 2011

The mental side of training

One of my Crossfit Heroes, Chris Spealler, said that once you get to a certain point, it becomes not about how fast you can move but how much pain you can take.

In my workouts I post a strength movement, a "METCON" or metabolic conditioning workout and often a skill or core based cool down or "cash out". I generally do all three. Since I try to have the strength and conditioning work towards the same goal, you are welcome to welcome to do one or the other depending on your own fitness goals or state of training and recovery. By this I mean that if you are feeling extra tired or over trained you could just do the strength portion and get the hell out of there. If you feel as though you just really need an ass kicking then you can throw everything you have got into the metcon and once again get the hell out.

It is pretty known that a lot of us Crossfit enthusiasts need to do some dedicated work on strength training if we ever want to make our times competitive. That is why I put the strength portion at the start of every workout except on Saturdays. I have spent the past year training myself and I have gotten stronger for hit and have hit some pretty substantial Personal records.

Since early spring, I seem to have stopped hitting personal best times on many of my workouts. Despite getting stronger I seem to have slowed down much of the time. I have found myself resting when it wasn't needed or taking too long to go from one station to another. It has been a source of frustration because though I am capable of moving the weight or myself more times I have chosen to break unnecessarily. Logically thinking, I should be fitter than I was last year yet last summer, I was hitting better times on my METCON even though I am crushing some of my old strength numbers. Why is that?

Then it dawned on me. I have always had a headspace when working out that I haven't hit in months. My wife calls it the "Joe Zone". When the workout would get tough, I would get a distant look in my eyes and just push through it. When things got really painful I would transcend and speed up. This hasn't happened since early spring and I can tell you why.

In my need to get stronger I seem to have forgotten the basic philosophy upon which Crossfit has been founded. "To increase work capacity across broad time and modal domains".  I pushed this aside and became obsessed with strength training to the point that my metcon training has become something of an afterthought. If my times went down I figured that I just needed to work strength more. Yet there were times when I couldn't lift anything close to what I can lift now but had the mental drive to keep going long after things got really painful.

Damn I can get long winded!

Yes I put the strength portion in to help us all lift heavier weights. But we need to remember that I put the METCON in to make us stronger mentally as well as physically.  It is what keeps us moving when our bodies want to give out and we are gasping for air. METCON training reminds us that just because it hurts, is no reason to stop. We are capable of so much more that we think. We just have to refuse to stop. I have spent hours lying awake at night rehearsing the next days METCON in my head just so I would be prepared mentally for how much it would hurt. I'd get up in the morning and right away start telling myself that I was going to rock the workout. If I had to put the weight down I would tell myself "you've got this!" pick it up and get moving again.

The mental side of training can be more powerful than we know. We often guarantee a Pr or defeat ourselves in the moments or hours before a workout even starts. Never forget the power of positive self talk and determination.

"People do not lack strength, they lack will"

Sunday, August 28, 2011

Go Anderson SIlva!

Just finished watching UFC 134, Anderson Silva is an absolute nightmare. I think he must have a "Mandinga" cast on him by some Brazilian witch doctor because he seems to cast a spell on his opponent every time he fights.
Scary, scary dude

WOD Monday 29 August 2011

5 rep max
  • 315x5
  • 345x5
  • 375x5 Felt really good. 375x5 today felt better than 375x3 on the last 3rep max day.

3 rounds for time
20 Pistols (alternating single leg squats)
20 Dumbbell swings M70/F35
20 Toes to bar

My time: 10:21 I struggled a bit with the swings because the dumbbell I was using had crappy grip that was tearing my hand apart, otherwise everything was unbroken.

  1. If you can not do full pistols, set a box up behind you as low as you can go and squat to the box. 
  2. Males can scale with 55 or 25lb dumbbell swings females with 25 or 15. 
  3. Toes to bar can be scaled with hanging leg raises, legs as straight as possible.

Friday, August 26, 2011

Saturday 27 August 2011

Today's workout being done by some crazy Asian dudes for your pleasure. If you look closely, you can see what appear to be ab implants under this guy's jiggly belly wtf!

Ten rounds for time
10 thrusters, M96/F65
10 ring push ups

Beginners and intermediate scale the weight as needed. Beginner can do normal push ups if needed

My time was 14:54 40 seconds longer than last summer. I sure can't wait until I start hitting metcon Pr's again.

Thursday, August 25, 2011

Friday 26 August 2011

Snatch Balance
  • 95x3
  • 115x3
  • 135x3
  • 155x3
  • 175x3 Stayed here because I found at this weight I would catch above parallel and sink into the pocket

Front squat
  • 135x5
  • 155x5
  • 175x5
  • 195x5
  • 225x2
  • 205x5 Should have gone up to 215 instead of jumping right up to 225

Pull up
3 sets for max reps
  • 30 Pr :)
  • 19 :(  I think I may have lost count and actually done 24
  • 20 :)

Wednesday, August 24, 2011

Thursday 25 August 2011

Prover overhead position had the arms locked out overhead, weight is in line with the hips and heels. Don't overextend the spine but open up the hips. Finish the lift don't every rep.

  • 95x5
  • 105x5
  • 115x5
  • 125x5
  • 135x5 PR felt so good I decided to go for more
  • 145x3 this is good because for the longest time I haven't been able to get past 135x2

3 rounds for time
15 Push Jerk @ 65% one rep max
21 Pull ups

  • 5:45 Felt great, did all my pull ups unbroken and did my first round of push jerks unbroken, second round was 10/5 and third round was 7/8 with very little rest between sets and rounds.

Cool off with 5 minutes handstand work. worked on press to handstand, was quite difficult today because my wrists and forearms were tore up from the WOD but still managed to get one up and then worked on balance

Caveman Babies Part two: Delivery day

In the last post on this topic we had a brand new little bundle of joy and I was pretty sleep deprived.
Two months old and already looking at me like I'm crazy

Now Gwendolynn is two months old, we're still sleep deprived but things are beginning to settle into a bit of a rhythm. We're getting to know her, she's getting to know us and we're a happy little family.

I promised that today I would talk a little bit about our experience with the delivery. I remember getting to work and only about an hour later I got a text from Megz asking me to call. I know from the moment I left the apartment that something was going to happen today. The day just felt surreal.

I called in and megz told me she thought her water broke. Needless to say I was shortly on my way back home.

I got home and pretty much as soon as I got in the door Meghan started having contractions. We called my folks and her folks and headed into the hospital. We got to the hospital and were admitted and sat around for a couple of hours waiting for a doctor to show up. During this time Meghan's contractions went from five minutes apart to two. The Doc showed up, check to see if her water broke, told us it hadn't and sent us on our way telling us to come in when it gets to be too much.

We decided to go down to the garden in the front yard of the IWK and have lunch. Both our families were there and we were happy to have everybody together so we hung out and had a picnic all the while Meghan's contractions were back up to five minutes apart.

After about two hours of hanging out in the garden with no major changes Megz figured she wanted to go home to get a bath. My Sister wisely suggested she go back up to get checked first. So we went up, re-admitted ourselves. The nurse showed up into our room and said to us, and I quote "It's your first baby so you'll probably be here a while but I might as well check anyway" and proceeded to check Meghan's cervix to see if she was dilated. Her very next comment was "Oh my, I'm going to break your water now and you can start pushing!" It's a good thing we didn't go home.

Little gwennie only minutes old and mom looking amazing
We went to the delivery room, they were going to find Megz a wheel chair but she insisted on walking down the hall herself. Stopping along the way to have a contraction, which were now one minute apart without complete breaks in between. We got into the delivery room, it was Megz, her mother, me, the doc and a student nurse. I'll never forget how amazing Dr poirer was that day. Meghan's water had not yet broke even though she was fully dilated, so Dr Poirer got out the amino hook broke, her water, sat down in front of her and said "Ok girl, do what feels natural". 15 minutes later we had a beautiful baby girl.

Now on to the Caveman aspect

Meghan became my hero that day...

I am one proud poppa
I knew with our Paleo diet and super fit lifestyle, birth would be easy compared to most, but Meghan really amazed me that day. From the first contraction to full delivery took just under six hours. Meghan pushed for all of fifteen minutes. Afterward, it was less than an hour and Meghan was up and in the shower giving me some time to get to know my little angel.

If you read my last post on the topic you know that Megz continued to go to the gym as per normal. As the pregnancy progressed she stopped pushing all out in her workouts and began more to concentrate on being able to breathe her way through the workout. She claims this was why she did such an amazing job during delivery, She states that doing so allowed he to control her breathing and remain calm in in control during the whole delivery. Only once did she state that she was scared. I gently reminded her that this is exactly what nature intended for us. That was all she needed.

As I stated earlier, she only pushed for fifteen minutes. This I largely attribute to her having a decent squat going in. In fact if anybody were to tell me that they were thinking about getting pregnant I would advise them to learn how to squat properly and as heavy as possible. I have no doubt that all the muscles involved in pushing out a baby are the same as the ones used to move a heavy weight up from the bottom of a deep squat. Once the doc said push, it was only a few pushes and one primal scream later and we had an amazing little girl who is today, at two months old as healthy and as happy as can be. But that's the topic for Part three.

The whole delivery experience was amazing. Megz herself will tell you it was the most incredible thing she has ever experienced. There is much to be said for attempting to live life close to how evolution has intended.
Daddy's little girl for sure

Monday, August 22, 2011

Tuesday 23 August 2011

Hanging squat clean
  • 95x5
  • 115x5
  • 135x5
  • 155x5
  • 175x5 had to put the bar down at 4 to reset my grip. Picked it back up and finished the set but this is where I stay

3 rounds for time
Advanced: 21 Dumbbell snatch per arm M50/F30lbs
                  21 L-Pull ups
Intermediate: 21 Dumbbell snatch Per Arm M35/F20
                      21 L pull ups
Beginner: Complete as many alternating Dumbbell snatches as possible in 2 minutes, M24/F15lbs
                 15 Pull ups
                 10 Second L-hang or tuck L

Snatches are from the floor and finish in the power position, 3/4 standing

Time 17:15 at advanced  I love WOD's that make me wonder if I'm in over my head once I get started.

Cool Down
Advanced tuck planche 5x5seconds

Sunday, August 21, 2011

Monday 22 August 2011

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.
275x5 PR

Complete for time
10 Handstand push ups
15 Deadlifts, M250/F165lbs
25 box jumps, M30/F20
50 Pull ups
100 wall ball
200 Double unders
400m run with a plate, M45/F25

25:11 By the time I got to the Wall ball my hips were toast. Holy moly this was much tougher than I was anticipating.

Saturday, August 20, 2011

Saturday 20 August 2011

Today I chose the three types of pull ups WOD

For time:
45lb weighted pull up, 3 reps
5 strict pull ups
7 kipping pull ups

Time: 12:56 not my best time but pretty close. I'm still happy as I was very strict with my form and was still within a minute of my best

Also this was my first fasted workout since dealing with sleep problems. I have to say that I truly feel much better when working out fasted. I have much more energy and can push harder. Possible topic for a future blog post.

Friday, August 19, 2011

Choices choices...

You get to pick from two different ones today.

Death by pull up
with a continuously running clock, perform one muscle up the first minute, two the second minute, three the third until you are no longer able to complete the required number of reps within that minute.


10 rounds for time
3 weighted pull ups M45/F24
5 strict pull ups
7 Kipping pull ups

I wish I had a video for this one but I couldn't find it

Thursday, August 18, 2011

Friday 19 August 2011

Hanging Squat Snatch
135x5 Felt very good about this all reps were pretty solid

21-15-9 rep rounds for time of:
kettlebell swings M70/F35lbs
muscle ups

12:00 even not sure if I'm happy about this or not I definitely could have done better on my muscle ups, something that was previously one of my best skills which now seems to be eluding me.

Wednesday, August 17, 2011

Thursday 18 August 2011

I had to take a couple of days off for a bit of an emergency. Don't worry thing are fine. I'm back I hope you fared well without me

Weighted Pull up
90x5 I tend to rest too long at the bottom. sets are easier when I don't rest as long

Push up
70 reps
40 reps
50 reps

4 Rounds for time
run 400m
50 Squats

11:11 for some reason the squats felt brutal.

Saturday, August 13, 2011

Saturday 13 August 2011

Sprint 1 mile, rest as needed and repeat


Bike 5k rest as needed and repeat


Swim 200m, rest as needed and repeat

Thursday, August 11, 2011

Friday 12 August 2011

Power Snatch

Complete as many rounds in three minutes as possible
5 power snatch @ 85% of your 5 rep max
10 Box jumps, M24/F20"
rest 90seconds and repeat for a total of 3 intervals

Cool down with one minute aggregate front lever work

Wednesday, August 10, 2011

Thursday 11 August 2011


Push Jerk 

Pull up
3 sets for max reps you decide if you do kipping or strict

Monday, August 8, 2011

Tuesday 09 August 2011

This guy is just plain nuts

Power Clean
205x1 feet went a little wide
205x2 better but still a little bit wide so going to stick here until my for is solid

4 Rounds for time
21 Burpees
Run 400m   

12:34 Happy, pushed hard, slowed down a little bit on my later runs  but really pushed  through my burpees.

Advanced tuck planche, 5x5 seconds

Sunday, August 7, 2011

Monday 08 August 2011

one rep max

Complete 5 rounds for time
5 Back Squats
5 Pull ups

Squat: Advanced, M225/F145
            Intermediate, M185/F115
            Beginner, M135/F85
Pull up: Advanced, M50/F25
              Intemediate, M25/F15
              Beginner do strict or horizontal row

Saturday, August 6, 2011

Thursday, August 4, 2011

WOD Friday 05 August 2011

Note the starting position of this lifter, low hips and vertical torso. This allows for much better hip extension during the "Jumping" phase of the second pull

Front Squat

Complete one snatch on the minute every minute for ten minutes
Try and raise the weight each round, this is essentially a 1/1/1/1/1/1/1/1/1/1 but you are on the clock.

Wednesday, August 3, 2011

Thursday 04 August 2011

Weighted Pull up
one rep max

Push up
3 sets for max reps

Complete as many rounds in 15 minutes as possible
7 Muscle ups
run 400m

If you don't have muscle ups yet then do 10 pull ups, 10 push ups