Monday, September 24, 2012

Blazing Saddles

     Happy Monday everyone (If there is such a thing). I hope you guys got some good rest time in, or good training... hopefully both. Grab your coffee, sit down, and lets ramble (or something similar). BTW, watch the video below.

This guy certainly has a one track mind from Flareblaze62 on Vimeo.

     So what did you think? Is this you, the person you aspire to be, or the one you despise? You're probably going to fall into one of the 3 categories. If you can't view the video, its a stereotypical "meat-head" being thrown out of a "gym". Why is this a bad thing? Why are people that really train smart and hard viewed as such idiots? Top-level individuals in sports such as Powerlifting, Strongman, Bodybuilding, MMA and CrossFit really know whats going on. They have spent years and years perfecting movements and training philosophies. Louie Simmons (ala Westside Barbell) brings in mathematicians and some real egg heads to find out the best scientific ways to train... maybe, the bigger the neck the bigger the brain.

     Now I see how people assume some sort of slowness to a knuckle dragging gym hoss. Even though you look like Mongo from Blazing Saddles, you still are one sharp cookie. Maye its because folks like that (and me) constantly talk about training, hitting weights, and all things in between. Most people will nod the heads and give you a courtesy smile like your a leper that just asked to share the same bed. But, when you run into a guy that ask about your training and helpfully critiques your form and function... you've found a fellow flat head, and he/she really gets it.

     So again, where are you in the spectrum? Do YOU get it? Do YOU have endless Facebook video posts of your lifts and workouts? Do YOU think you are the sane one (because you're right)??? Post thoughts, questions and comments below... and BECOME UNBREAKABLE!!!


Saturday's Training:

Squatting w/ Metal Pro Briefs:
135# 3 x 5
185# x 5
225# 3 x 3
275# 2 x 2
315# 3 x 1
345# x 1 (PR match, but this time w/o knee wraps)
add knee wraps
365# x 1 (PR)
385# x f (missed forward, so it's coming soon)

Good Morning (w/ pseudo SSB)
135# 5 x 10

multiple sets and reps

Russian Kettlebells Swings 55#
5 x 10 (focus on hip pop)

Friday, September 21, 2012

Weekend Warriors

     Afternoon folks. It's been long and tiring, but hell... it's Friday. Now its time to unbutton my pants, grab a beer and write a ramble. Seeing as how I'm still at work I'm just going to do the later and not the former. Anyway, I don't know drunk rambles would go... let's not find out.

     Being as we're about to kick the weekend off, how do you spend it? Is it just a free-for-all with pizza and beer? Or are you still training hard and getting in what you need? It boils down to how dedicated you are. Look at the best people in their sport. They are up at 4:30 every morning, they are training hard and eating what they need to be the best in what they do, and they find a way to make all that happen!

Saturday is my normal Squat day, and I will be back to things starting next week (getting over injuries). Once I can feel my low back and legs again that is. And I'll be damn skippy if I don't take every opportunity to train hard, and train smart.

     What does it even mean to train smart? Well, training smart is not sexy, new, or anything. Training smart is mastering the basics. It's practicing your sport day in and day out working on your fundamentals. In the strength and conditioning world that means providing increased stimulus to disrupt homeostasis and come back stronger. What else does this means? It means your going to have to fail to learn to succeed... and you better get used to that.

     So, I just wanted to leave you a little bit to tide you for the weekend. Remember, I will be rambling again on Monday sometime. I want my weekends, and I want you to enjoy yours. So come back next week, train your ass off... and BECOME UNBREAKABLE!!!

Thursday, September 20, 2012

Work Out vs. Training

     Good day folks, with keeping the ramblings going I have a few things on my mind. Nothing that earth shattering or even new... but all the same. Let's get rocking!

     Yes, it is the age old "are you working out or are you training" talk today. Some will say that if you have goals, then you're training. However, I would say that both have goals. The difference is what goals you set and how you follow them. Let's break it down now!

     Most people's work out goals are simple and vague like: "I want to get in shape" or "I want to lose weight". They can be a little more specific, but it boils down to the same thing. These folks may go to the gym with little to no plan. With their goal being so vague, it is very easy for them to give up or even convince themselves they've reached the goal. This can be a back and forth action of setting goals, "achieving" them, getting out of shape, and then setting the same goals.

     I'm not faulting people for these types of goals. In the end, they are getting into the gym. That is honestly half the battle in itself. Now if they will stop following bad fads and do some training... they would be set.

     Those training are the ones with set specific goals. These may be finishing a 5k in a certain time, squatting or totaling a certain amount of weight, or even sports training. Not only does this have goals, but a specific road/program to reach them.

     Folks that train like this also know that these goals come right away. A person can work months and even over a year to achieve just part of their goals. It is the drive for attaining all these small achievements that makes a person train so hard. They may hurt, sweat, bleed, puke, pass out... but they will not quit!

     So, what do you do? Do you workout or do you train? Whatever you do, I hope you are hitting goals and setting PRs. Post thoughts, questions, comments below... or just read and think about this. And BECOME UNBREAKABLE!!!

Wednesday, September 19, 2012

Competition pains

     Look at that, day two is here. I may be rehabbing my lower back, but I am strong on getting my blog back on. I want to put out a few things right off the bat. I am no longer posting exactly at 9 AM. The posts will come when they come on a Monday through Friday basis. Why?... because I like my weekends. OK, the rules are officially over, let's ramble.

     So, last Saturday was the "Fittest in the Metro East" CrossFit competition. I placed 8 out of 9... only because there was a tie... so technically 9th (woo, top 10!!!). The first workout was a triplet with thrusters, pullups and snatch. Coming in with a bad low back injury, it wasn't looking  that grand. After an uber painful fight with 30  snatches I finished with literally seconds remaining. After writhing in pain, a trip to the on-site chiropractor, and writhing in pain again... I had to "prepare" for the 2nd event.

     My preparation consisted of napping right up until my heat. the second was a short battle with the jump rope and handstand holds. Again, this went horrible for me, even though these USED to be my most strongest abilities. The next event I was better prepared for, as it was a strength event. Running coupled with 1 Rep Deadlift, Clean and Hang Squat Clean. My worry here was the cleans, because I injured my back doing these 2 days prior. This still lead to a Hang Squat Clean PR and my only 3rd place finish.

     The 4th event was another triplet of moving a prowler, air squats and situps. By now my quads were toast, so I'm surprised I could even do anything. The finally event was a gargantuan chipper of a whole bunch of movements. It really didn't matter, I couldn't get passed the 3rd movement of overhead walking lunge with a 70lb kettlebell. At this point in the day I couldn't even do an unweighted lunge, so this was just 14 minutes of self torture.

     So that is about as brief as a recap I can give. As horrible as I did, there were some beasts out there in both Rx and scaled divisions. Was I ill prepared? For this competition, yes! Have a done a WOD since March? Not a one. So I've gone from placing 2nd of over 60 people in February, to last out of 9. Have my goals changed since February? Yes! Have they changed since last weekend? No... just more of a fire.

     The non-CrossFitters will say that CF competitions are BS, and a normal "fit" person can't just come in a do well because of the crazy movements. There may be a little truth to this, you do have to practice the movements... just like any sports. Fittest man in the world, Rich Froning, will not be able to go play in the NBA, NFL, or NHL (when it's not locked out) without practice. He is a monster at CrossFit... because he CrossFits!

     Is this the end of my competative CF career? I'm not sure. Do I no longer advocate CF? I still do, but it is not my training plan or goal of mine at the moment. Will this post piss CrossFitters off? I'm not trying to be a dick, I'm giving out my thoughts and opinions. I am not bashing the competitors or competition, because who the hell cares? I don't want to start fights or "hardcore" internet battle. I am, however, saying how shit-tastic that I did. I will soon be back to training the Big Three (Squat, Bench and Deads), going after PRs and blogging away... at training, life, CrossFit, or whatever the hell I feel like.

     Anyway, those are my thoughts. If you don't like them... then you already stopped reading this. If you still are, and you still have a problem then leave any questions, comments or thoughts. So the hell with all this, the competition is in the past. It's time to get stronger, train harder... and BECOME UNBREAKABLE!!!

Tuesday, September 18, 2012

I'm back...

     That's right, The Rambles have returned!!! I've been wanting to come back for a long time, and I have finally decided to stop making excuses. Excuses are like assholes, everyone has one... and they stink. I'm hoping this bloggin will keep me on track with my training and my goals (more on those for another day).

     Right now I am sick, and I am above injured. Just did a CrossFit comp last Saturday, and not feeling to great about it (which is what I'll talk about tomorrow). I want to get back to my training, make new goals, and  %$^% smash PRs! Just like when you squat, when life smashed you down... you have to stand the hell back up.

I Am A Champion from Brock Weld on Vimeo.

     This is just my welcome back post, I hope all of my "follower(s)" will rejoin and provide some good comments, questions and insight. So let's get this started again, train even harder... and BECOME UNBREAKABLE!!!

"The difference between impossible and the possible lies in a man’s determination.”
     - Tommy Lasorda

Thursday, March 15, 2012

Hump day review

     Hey people, back again. Back for another ramble, back for another training session, and back to see you smiling online faces... I think I see you out there.

Yesterday's Training:

Squat 1 x 5
Worked up to a set of 225

     This week is all about relative intensity. Since I'm severly low-balling my 1RM I'm staying around the 85%+ range. I'll hit one more set of 5 on Friday... then the real test begins. The first week of the Base Mesocycle! I'll let you know how that will all work out. Post any questions, comments and burpees below... and BECOME UNBREAKABLE!!!

Verizon 4G LTE - Weightlifter from Revolution Pictures on Vimeo.


Tuesday, March 13, 2012

12.3, squatting and DOMS

     Good morning people. I hope you didn't miss me too much, it was a busy weekend and start of the week. However, this doesn't mean I haven't been getting some great training sessions in. So much so that I... am... sore! Let's see what we got.

Saturday's Training:


     It wasn't supposed to be off, but decided I really needed it.  After 5 days of taxing the hell out of my lower extremities I needed the moments off, especially if I wanted to tackle Open WOD 12.3.

Sunday's Training:

Open WOD 12.3
18 min AMRAP
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to Bar
Results - 6 + 23

     Sitting here now, my triceps are screaming! Not only that, but my shoulders and lats are a bit sore... but not as bad as the triceps. Delayed Onset Muscle Soreness, is going to be the word of the day.

Monday's Training:

Back Squat
215# 2 x 2
     Not too bad, and most of the week will be like this. "Relatively" heavy with low volume. Next day of training is Wednesday, and I can wait untill then! Post any question, comments or concerns below... and BECOME UNBREAKABLE!!!

OLY // SNATCH from NVR STOP on Vimeo.


Saturday, March 10, 2012

More than squatting too

     Hey people. I would have had a juicy ramble for you yesterday, however I got caught up in morning meetings at work. And when high ranking people talking about themselves... they talk a lot. Me? I just squat a lot. Here's what's been happening the last two days.

Thursday's Training:

Lunges 3 x 8
1st set - 135#
2nd set - 145#
3rd set - 155#

Split Jerk Racks (work to a heavy single)
- 135#
- 165#
- 195#
- 215#
- 235#
- 255#

     How a the split jerk rack work is this: The loaded bar is high up on the squat cage. You then get under the bar in a receiving split jerk position (arms fully locked). Then from there you stand  up. It work on recovering the weight from a split jerk, especially when your deficient there (like me).

Friday's Training:

Good Morning (work to heavy single)
- 95# 2 x 3
- 135# x 3
- 165# x 2
- 185# x 1 (add belt)
- 205# x1
- 225# x 1
- 235# x 1

     I have a good video of this attempt, and I'm pretty sure I got my torso parallel. It just goes to show how much stronger my lower back is than my legs. Oh well.

     So I still have one more day of training today. Yes, the Russians have me going 6 days a week this time around. However, next week is only 3. The problem is, this is just the intro week... then things get really crazy! Post any questions, comments and burpees below... and BECOME UNBREAKABLE!!!


Thursday, March 8, 2012

3 in a row

     Good morning everyone. No need to say good morning to my glutes/hamstrings... they've been awake and moving for the past 3 days. It's the price we must pay. Anywho, here's what happened:

Yesterday's Training:


165#  3 x 8
185#  x 5
195#  2 x 2
225#  x 1

     Actually, I did this wrong. I was supposed to do a different rep scheme. Not by much, but at least I had the weights correct. If you've been paying attention... that's 3 straight days of squatting. Now I get to follow this with 3 straight days of lunges (awesome). Stay tuned... and BECOME UNBREAKABLE

CrossFit Generation - Open - 12.2 from CrossFit Generation on Vimeo.


Wednesday, March 7, 2012

Ivan Drago

     Hey again folks. Still getting into the intro here on my Russian-powered squat program. Odd, now all I want to do is walk around and tell people, "I will break you." Just like Ivan Drago from Rocky IV... I guess it's working. My un-insprining squat numbers aside... here's what we had yesterday.

Back Squat

155# 3 x 8
165# x 5
185# 2 x 2
195# x 1

     Yes, exact same as yesterday. The difference is I'm going into the squat session already nice and sore. However, I think because of my level of soreness my technique was a little more dialed in today. A similar squat prescription, but now we're going to bump up the weight. Stay tuned for tomorrow.

     Post any thoughts, questions, comments, burpees, shouts-out or etc. below. Harness your power, be strong... and BECOME UNBREAKABLE!

Greatest Training Motivation - Rocky VI Montage! from heppsanhometraining on Vimeo.


Tuesday, March 6, 2012

Day 1

      Squatting... it does the body good. Howdy folks! As promised, here is my journey through Somolov, with a little bit of yesterday's nastiness. I'll be doing the exact same thing today, the only difference... I squatted yesterday.

Back Squat
(Weight[lbs] sets x reps)

155# 3 x 8
165# x 5
185# 2 x 2
195# x 1

Standing Press
95# 2 x 5
115# 2 x 2
#135 2 x 1

     Technically the 2 sets of 135 singles is a PR, as that is my 1 RM. I'll probably be going back and forth between a push and pull movement. That is until I reach the point that all I have energy for is squatting.

     Post thought, comments, questions, and burpees below... and BECOME UNBREAKABLE!

CrossFit 858: Opens 12.2 from Sean Horton on Vimeo.


Monday, March 5, 2012


     Hey people. It's time to get back into the rambling. What better way to do that to put some crazy challenge in front of me... right? Well, let the Russian inside of me roar, we're about to go squatting!

     For the next few weeks, or 13, I'll be giving the Smolov Squat Program a go. What is this? Well it's the Russian version of Squat Hell, and not for the faint of heart (perfect for a Froshinator). Let me give you an idea on what is about to happen.

     Basically it starts with a 4 week "base-cycle". This will be preparing my body for upper levels of volume and intensity. You think a 5 x 5 is bad? How about a 4 x 9 at 70% of your 1 RM? That not bad enough? Then try to follow that up with 5 x 7 at 80%. Now we're talking! The 4 week gut check finishes with finding a new 1RM. Many brave soles that have attempted this walked away with a 50lb+ squat PR... and that's just 4 weeks in!

     After thrashing the body, it's time for some much needed physical and mental recovery. Thus, enters a 2 week switching period, focusing on speed, speed and more speed! Verture down Westside Barbell way and work on some Dynamic Effect lifts, Box Jumps and above Max Negative Squats (just the eccentric portion). These 2 weeks are not programmed, it's up to the lifter to make this happen.

     Now the final stage begins. Using your new found 1 RM you will keep the percentage very high in the "Intense Phase", lasting another 4 weeks.  Gone are the days of super crazy volume, like sets up 7 and 9. But say hello to an intensity like Chuck Norris' stare. You will eventually work toward 5 sets of 5 using 95% of your new 1RM! Can someone say, "&$^^%$*(%"?!... that's what I thought.

     Again, some poeple have walked off with a 100lb jump in their squats, and even a hefty increase in their Deadlift (without pulling once in 13 weeks).  I'll try to add in some upper body variation throughout the program, but looking through reviews many have dropped it all together, saving their engery for under the bar. Another to get ready for is eating, eating, eating. It will become my new chore. It won't be Paleo... but it will be calories. It's time to move some weight!

     So there you have it. Some craziness is in my near future. I'll be trying to ramble each day, so I can let you know of my training and progress. Feel free to offer words of encouragement, post questions/comments, or anything else you can think of. Lastly, today is my 1 year anniversay to my lovely wife. It was a great year (sans the 6 months deployed), and I can't wait for many more.

     Just Squat, hold the burpees... and BECOME UNBREAKABLE!

Daily Training - Test Week Jan 2012 from Santa Cruz Strength on Vimeo.


Wednesday, February 22, 2012


     Hey again everyone, I've been UBER busy last week. Getting training in (others... not myself), wedding, parties, running around, and a lot of 4 am wake-ups. Now that is all finished, and I'm ready to get back to me. Here's me "plan"

     As I said before, I'll be making a bit of a switch to Powerlifting. I will do one WOD a week during the open (which starts today), but after that 5 weeks, it's all about the bar. Getting under the bar is a great way to force adaptation to heavier loads, especially for a beginner like me. Heck almost everyone is a beginner, or maybe a novice. You rarely run into an advanced or elite powerlifter unless you specifically search them out.

     I am not trying to become one of those, I just want to train. I will be squatting... anytime I see the barbell, coupled with pulling 1-2 times a week and alternating pressing movements 3 times a week. I'm not going to get fancy with accessory work or strength/speed waves. I don't need to complicated a program when just starting (and neither do you).

     So, I will try to get 3 or more rambles in a week. Some weeks will be better than other. I want to give you a sneak peak into what I'm doing, or maybe some other interesting facts I run across my journey. Keep in mind I just reset all of my lifts to basically nothing. Sometimes you must take a step back to move forward.

Yesterday's Training:

Squat 3 x 5 95lbs
Press 3 x 5 45lbs
Deadlift 1 x 5 135lbs
Starting Bodyweight: 165 lbs

     Now doesn't that seem easy? It really was. Even though its uber light weight, you still must be tight under the bar and deliberate with your movement. I'll be adding weight in a normal linear fashion untill I can go no further. So let the journey begin!

KRAFTAKT (CANON 7D) Trailer with Lou Ferrigno from André Rößler on Vimeo.

... and do burpees :)


Wednesday, February 15, 2012

After the high

     Hey folks. Hope you read my recap of the 6th battle for the cup event. It was a blast, and I can't wait for next year. However, we've road the high of the podium place, and now it's time to make a decision. Is this my only shinning moment? Or is this just the begining?

     I'll tell you what it's time for. It's time to get strong! As much as I love CF, I have been bit by the Iron Bug. I think there's great things about CrossFit, I also things there's weird stuff, I also think there's stuff that could cause injury (and has). This is why we have launched Adamas Training. We want you strong, and stong first. We also want you conditioned... but not so much as it would hurt strength. We're not reinventing the wheel, we're basing this on proven techniques and proven programming.

     Enough rambling about that, we're going to be going live with that in just a week or so (I'll let you know). Now, about what I want. Again, I want to be strong(er). I don't need to over complicate this with dynamic days, assistance work... WODs. Simple linear programming will do. This means every day I get under the bar, I add weight. I add weight untill that is no longer possible to complete 3 sets or 5 reps. Then we can get crazier with the programming.

     How is this so effective? It's all about adaptation. If you want to lift heavier weights, you must lift heavier weights. Your body will adapt, that's its job! No one makes 50 lb jumps between PRs. This is a game of pounds at a time, and a 5lb PR is till a PR!

     Time will come again that I wreck my body all weekend long (can anyone say Battle for the Cup 7?), but if I want to hang with the big boys I need to big boy... I need to be a man... a strong ass man! So let's start moving the iron. I'm resetting all of my lifts in order to come back strong. And even though I'm handling weight that is almost 30% of my old 1RM, I will soon be handling over 100%. Patience, persistence and strength... that's all you need.

     Post questions, comments and thoughts below. As always, get under the bar, lift the weight... and do burpees!

Elitefts - Valentines Training Video from Elitefts on Vimeo.

3,2,1 GO!



Tuesday, February 14, 2012

Battle for the Cup (scaled division)

     Good morning everyone, and happy VD... Valentines Day. It has been a long and busy weekend. My work week started with over 10 consecutive days of 4am wake ups, no voice, and three cups of coffee. Was it worth it?... Yes, absolutely. Now I write this two day past competition, my voice has recover... still waking up at 4 am though. Anyway, I bet you all want a recap. Don't let me keep you waiting.

     The day started early, waking up at 4 am... ugh. I got food, clothes and things together. Of course we still left late (my fault), picked up Libbie (CrossFit CWE badass) and headed to CrossFit TNT (with barely any coffee in me). I had seen WOD #1 on Thursday before the competition, but here's what I knew I had in strore for me:

WOD 1: The Triple Clean

Start next to a bare bar. After 3,2,1 GO run/walk to a stack of plates and clips, return them to your bar, load, and perform:
21 Hang Squat Cleans (hang starting below the knees) 95 lbs
Strip weights, return them to their pile, grab new stack, return to bar, load, and perform:
15 Power Cleans 115lbs
Strip weights, return them to their pile, grab new stack, return to bar, load, and perform:
9 Clean and Jerks 135lbs
Strip weights, return them to their pile, run back to your bar and time!

Time - 7:19

     This went a lot better than I would have imagined. I was dreading the HSC, especially starting below the knees. I thought that would have a good chance of making the low back tight for the rest of the WOD. A lot of guys said to just go all the way down to the floor, that it was easier. In warm-up I felt a lot more comfortable not doing that. I felt like my low back went soft if I went to the floor. It seemed to work well for me. Power Cleans were fine, almost unbroked (and should have been). Clean and Jerks were heavy. I really should have pushed it on this. I finished every one in singles and came in 12th place (unbeknownst to me).

WOD 2: Handstand Hold

Hold a handstand, against the wall for as long as possible. Butt cannot touch the wall and head cannot touch the floor.

Time - 3:34

     I was suprised how well I did on this. Unfortunately I was the very last heat and only went with one other person. It helped to have another athlete on the wall... I kept turning my head and watching him. This took my mind off the pain in my elbows. Still, I had know idea where I placed on this, someone said top 5. This was true... I walked away in 2nd on the event and second in the standing (still unknown to me)

WOD 3: Ring and Things

8 min AMRAP
10 ring pushups (rings even with a 20" box)
16 lateral jumps (over a pvc) 24"

Rounds - 7 + 9

     I think this marked the first WOD I really went 100% for. Mainly because the ring pushups were pissing me off. first 3 rounds were fine and all unbroken. I never had a problem with the lateral jumps (more recovery than anything), but the ring pushups got tough come round 4. Needed to break them up pretty good. I also transitioned to a very close grip, which rubbed my arms raw on the straps. However, with this narrow grip I was able to recruit a lot of help from my chest and my triceps, and even get a stretch reflex at the bottom (kinda like bench pressing). I struggled to come up with 14th in the event, dropping me to 3rd overall... and I still had no idea of this. I also had no idea that the 14th place I received would be my lowest placing WOD of the weekend.

WOD 4: Death by Deadlift Ladder

45 second to lift, 15 seconds to transition. Weight AND reps increased each round

1 @ 135lbs
2 @ 175lbs
3 @ 205lbs
4 @ 225lbs
5 @ 245lbs
6 @ 265lbs
7 @ 285lbs
8 @ 305lbs
9 @ 325lbs
10 @ 345lbs
11 @ 365lbs
12 @ 385lbs
13 @ 400lbs
14 @ 410lbs

Last lift - 5 out of 10 reps @ 345lbs

     This one had me excited. If you don't know... I love to deadlift. Unfortunately (against my wife's advice) I left my powerlifting belt at home. Luckily, a super cool dude at CrossFit South City let me borrow his. I saw guys pettering out at the high 200's and low 300 range. My goal was to at least get to 365lbs. However, I don't know what happened to the 345 bar... the crap immediately got heavy! Maybe it was the fact I did do 45 reps in the previous 9 minutes... that could be a part of it. Still (not known to me) I got 8th on this, and bumped into 2nd place overall.

WOD 5: Rope N' Run

4 rope climbs
2 mile run (in 20-30 degree weather)

Time - 14:35

     This was the start of day 2. They announced this the night before online, so I already had an idea coming in on what I wanted to do. Now I knew I was in 2nd, by only 10 points. I had a fire inside... I wanted that podium. With the 6th WOD unknown I knew I needed to do well to keep my place. Seeing the Rope climbs made me jumps for joy. I may not be the strongest guy out there, but I think I have some pretty decent technique. It held out well for me. I hit the top of the 4th rope climb at 1:04 and I was out the door about 20 seconds later. That means I ran my 2 miles in about 13 minues... 6:30 mile split was good for me. My plan on the run was to catch as many people possible (since it was a heat running every 5 minutes) and never get passed. Also, I had heard a lot of people spinting it out on the final turn... so I decided to sprint it out on the turn before that. It seemed to go well, as I got 2nd in the event and retained my 2nd place overall.

WOD 6: Chipper

Complete as many points/reps possible in 10 minutes (680 points possible). Each movement has a max rep count you can achieve for points.

15 Snatches @ 135lbs (8 points each)
15 Ring Dips (8 points each)
20 Pullups (5 points each)
20 Dumbbell Thrusters @ 35lb (5 points each)
30 Toes-to-Bar (3 points each)
30 Kettlebell Swings @ 55lbs (3 points each)
60 Box Jumps @ 24" (1 point each)

Points - 568

     So, right off the bat I knew I would have trouble with that Snatch weight. Sadly, it's my current 1 RM. Matt (from CFe) and I went to warm up on the bar. We could both hit 125lb split snatches, so we came up with a game plan that worked awesome! We turned the WOD into 3 mini-WODs that looked like this:

1 Snatch attempt (which I got!)
5 ring dips
10 pullups
5 ring dips
10 pullups
5 ring dips
1 snatch attempt (which I got again!)

2 rounds:
15 Kettlebell Swings
AMRAP Toes-to-Bar (12 & 18)
10 Thrusters

AMRAP Box Jumps (52 out of 60 completed)

     This went exactly according to plan. GSkell was coaching me on what to do next, which I followed to the T. This was a tough WOD, and I fought tooth and nail for a 6th place... keeping me in my 2nd place overall!!!

     It turned out to be a great weekend. Day 1 was a rollercoaster of highs and lows, and unknown placement. Day 2 I actually saw the prize in sight, and I wanted it bad. Who knows, If I had Day 2's mindset on Day 1 I could have done better. However, I can't take away anything from the guy in first. He was strong all the way around, who only had one finish in the double digits. The athlete in 3rd was an outstrand guy, and can't wait to compete with him again. In fact both of these fellows have been doing CrossFit for 4 months! I have years of this under my belt now! They are going to be a force to be reckoned with. I have to thank my wife for being there for me (even when I wasn't a joy to be around), GSkell, Liner, Matt, Ginger, Tom and all the CFe crew! 

     Now I will take a week of recovery before really getting back to my lifts. I will fight harder now to become stronger and more powerful. Who knows what's next for me. Maybe 1st place? Maybe moving to the Rx division? We'll see in just another year. So get yourself motivated, put some effort into it... and do burpees!!!

TNT Weekend from CrossFit Ironman on Vimeo.

3,2,1 GO!


Friday, January 27, 2012


I know I haven't been around much, and I probably won't post again till Monday. I've been sleep deprived and busy... poor excuse, but it's all I've got. To make up for this, I have a wonderful video for all to enjoy. I will see you next week, and finally fill you in on what's been going on.

Platform: The Iron Plate Problem from stef bradford on Vimeo.

3,2,1 GO!

Friday, January 20, 2012


     Yesterday's Training:

AM Session

Squat 5 x 3 185 lbs
Oddly didn't feel to hot with this. I think it was because it was 4am and I was hungry.

PM Session

10 min AMRAP
unbroken Double Unders
unbroken Handstand Pushups
Score - 395 (DU) and 39 (HSPU)
Thought I was going to get more double unders. However I got tripped up in round 1 with sweat pants without a drawstring, and in my last two rounds when my shoes untied. My best was 110 unbroken, and 12 HSPU's

Crossfit Fort Pierce Mini Documentary from 8th Avenue Studios on Vimeo.

3,2,1 GO!

Wednesday, January 18, 2012

T-Log and PR!

Yesterday proved to be a pretty alright day for getting some work done:

"Grace" Rxd
Time - 3:43
PR by over a minute. This was with dropping each rep too. I was half-way done at 1:40, so the second half was just 20 second longer. I'm pretty happy with this, but next time I can try for stung together reps and knock down that time again. I guess the overall goal for the year is sub 3:00... Super Goal is sub 2:00!  3 down... 49 to go.

Every Minute on the Minue for 15 minutes w/ 1.5 pood KB
2 Power Cleans
2 Front Squat
2 Push Press
*do all right side then all left side, and rest remaining time*
Once I got into the first few minutes it was about 20 sec a round, I wish I had a heavier KB. I've been doing a lot of work-rest interval type of work. I believe this has been paying off when I throw down on a WOD. To improve I need to start cutting down on my rest time. If I would do this I'd probably up the reps to 4 or 5.

     I caught the tail end of a story on my morning ride into work. There was a man that got lost in a blizzard while snow shoeing for two days. To survive he built shelter out of the snow and burned everything he had, even the money he had with him. The thing caught my attention was that he said he would imagine and even dream of being in a hot tub. This is where mental fortitude gets you. He was eventually rescued and lives to tell the tale. So, when death stares you down, what will you do? Roll over and let it come, or say, "not today ^%#$ face!" I hope we would choose the later (with or without the explatives). Train hard, stay sharp... and do burpees!

@Work With Champs: Jeff & Maguid from Marie Lyssa on Vimeo.

3,2,1 GO!

Tuesday, January 17, 2012

The last week

This is not what I mean when I talk about training.

Friday's Training:

Seated Box Jumps (to 30" box) 8 x 2 every 45 sec.
Completed, and need to go higher next time

Barbell Lunges 95lbs 3 x 8 (each leg) 1 min rest between sets
Wanted to do Russian Split Squats... but that day will come. I don't need to get that fancy right now

2 min AMRAP (5 sets)
2 Bodyweigh Power Cleans (165lbs)
25 Double Unders
*1 min recovery between rounds*
Round 1 - 3
Round 2 - 3
Round 3 - 2 + 24 DU (that was a bummer)
Round 4 - 2 + 21 DU
Round 5 - 3 + 2 PC (Gave it everything I got)

Saturday's Recovery

Epson Salt Bath
Drew a hot bath and put in about 2 cups of Epson Salt. It's supposed to do wonders for recovering and helping with sore muscles and strains. I did feel a difference but, honestly, not as much as the ice bath. Next week... I'm thinking Contrast Water Therapy.


Rest Day

Yesterday's Training

Got to travel down to CrossFit Central West End. One, we grabbed some spare horse stall mats that they had left over, and two... get some training in! Here's what went down:

Back Squat 175lbs 5 x 3
Completed, but took a lot of cues from watching eyes. I'm thinking I need to move to a high bar position.

3RM Good Morning
These felt really good, like I was in a great position. Not feeling anything at the moment.

3 Rounds For Time
12 Lunges 115lbs
9 Power Cleans 115lbs
6 Pullups
Time - 4:15
I took the WOD with a great training partner, Michael Libbie. He was definitely was ahead of me after the 1st round. Jump to the last round and he was on Power Cleans when I was on my 8th  Lunge. However, he was doing singles. So, I dropped my bar at 12 and went right into 9 unbroken Power Cleans. I think that work last week on pulling helped a lot. 115lbs felt like air (as it well should). Anyway, I got to the bar half a second before Libbie and that put me one second ahead. I couldn't have pulled out that time by myself at home.

3 minutes in front leaning rest
5 minutes later I held the pushup position for 3 minutes. Sounds easy? You'd be suprised what a killed cash out this actually is.

Heavy Single Squat
Anne suited up and prepared to spank me on some back squats... which she did with ease. We started at 135, jump t 185, then 225. I bowed out after I missed 255 and Anne grinded it up (for a PR match). As rough as 255 looked, she then moved 265 like soft butter... nothing like a good PR!

     So that's what I've been up to. Obviously, my training involves volume. I think it's been paying off, because I've felt like I've been moving better and faster. Luckily the 2-day-on, one-day-off, 2-day-on, recovery day, rest day seems to work well for me. This is the begining of the 3rd week, and I think I will stick with this untill the competition in February. So get ready for training, stick with it... and do burpees!

Crossfit Nordic. Promo. 2012. from Love Strandell on Vimeo.

3,2,1 GO!

Friday, January 13, 2012


Yesterday's Training:

Back Squat 5 x 3 165lbs

Press 3RM
115lbs. Could have gone up 5 or 10 pounds but I didn't have the chips. The good news is this was a 1RM on the 31st!

8 min AMRAP
1 Push Press 115lbs
1 Pushup (hand on barbell)
3 Push Press
3 Pushups
5 Push Press
5 Pushups
Rounds - 5
That was an arm killer. Thought I was going to at least get 6 rounds, but I was almost coming to failure every time I did the 5 rep part. Probably rested a little too much.

One more day of training (which I will do in just a few hours) before my recovery day... looking forward to both! So let's finish the week strong, stick to the plan... and do burpees!

Motivation from Train To Hunt on Vimeo.

3,2,1 GO!

Wednesday, January 11, 2012


     Good morning all... or at least morning. I've been "enjoying" my morning for the past 5 hours (remember, I post this at 9am). Anyway, I'll try to stop complaining too much. I just want you guys to enjoy some videos today. Let me know what you think... and do burpees!

Revolution X - CrossFit from Revolution X on Vimeo.

3,2,1 GO!

Yesterday's Training:

3 rounds
12 Decline Pushups
12 Snatch Pull 155lbs

All unbroken, concentrated on good form and not busting the crap out of my shins

3 5 min AMRAP
3 295lb Deadlift
6 1.5 pood KB Push Jerk (3R/3L)
12 Double Unders
Round 1 - 5 + 3
Round 2 - 4 + 17
Round 3 - 4 + 9
*minimal rest between AMRAPs (<60s)*

On round 2 I screwed up a lot of DU, else I may have matched my first round. Again, at the end of my final AMRAP my speed rope got all fowled up, and I couldn't do any DUs.


Tuesday, January 10, 2012


     Well, it's Tuesday... still not used to 4am wake ups. I am however, getting used to some solid training. One full week is down and I'm into my second week, and going strong. I don't see me hitting any PRs lately, but I think I'll not do too shabby come CF competition... I'm hoping for the PRs at the PL meet.

Yesterday's Training:

Deficit Deadlift 3RM
- 345lbs

Might have gone heavier, but I'm trying not to overdo it and make my Central Nervous System jump out of my body. You can see the video at Adamas Training page on Facebook.

115lb Barbell Step-ups 3 x 8 (each leg) to 20' box

Crap, this stuff hurts so good. Only 1 minute rest between rounds

scaled Grace:
30 65lb Clean and Jerk
Time - 1:24

I wanted to see what a sub 90 second Grace felt like... it sure sucked. It seems that if you got to this point you could clean and jerk the world, because I was flying and that's what I got. Next week I'll do this as Rxd. 2 Grace's down... 50 to go.

     So that's what I've been doing. Surviving training, and trying to stay awake at work. Enjoy the video, train like you got a pair... and do burpees!

Varbanov Training Session from Jason McNamara on Vimeo.

3,2,1 GO!

Monday, January 9, 2012

A training recap

     Hey folks. My bad for getting nothing out this weekend. I took some good video of a very painful mental fight (you should see some time this week), but just to get the week rolling, let me recap the end of last weeks training:

     Friday 1/6

155lb Power Clean 8 x 2 on 45 sec clock

135lb Front Squat 8 x 3 (1 min rest)

6 rounds
10 1.5 pood KB SDHP
50yd sprint
rest 3:1

round 1 - :24
round 2 - :23
round 3 - :22
round 4 - :21
round 5 - :21
round 6 - :21

Good day of training. The rep scheme for the front squats should have been reversed, however I focused on perfect reps every time. I liked the sprints, just couldn't get sub :20

     Saturday 1/7

2 mile run
buy 2 10lb bags of ice
2 mile run (with the ice)

20-30 min foam roll

11 minute ice bath (5 minutes in, 1 min rest, 6 min finisher)

The ice bath was painfully awesome! That first 5 minutes was torture, but very worth it. After that I took as hot as shower as I could stand... and all of that before 9am.

     Sunday 1/8

Rest Day

So I think I'm going to like this. This next week I've added 2 squat session in the AM, so I will be doing a lot of work throughout the week. For this reason I have programmed my saturday to be a recovery day and Sunday to be a rest day. Got my squats done this morning already, and I'm feeling fresh.

     Just wanted to give you guys a little insight into what I'm doing. Post any questions, comments or thoughts down below. Stay tuned, keep training... and do burpees!

A day at Crossfit Love from Justin Doran on Vimeo.

3,2,1 GO!

Friday, January 6, 2012

Still going

     Morning. I think it's morning... I don't know, I've already been up for about 5 hours, so what I can say for sure is that the sun is up. Aside from being on my 4th cup of coffee, I'm going to try to ramble for you a little bit. Let's see what I got.

     We're just about 1 week in to the new year. I just want to see how everyone is handling it? As you can see I've stop throwing out excuses and been training normally. Now if I could get a normal sleep schedule I'd be even better... but it's all one thing at a time. But enough about me.

     What have you been doing? Have you been motivating yourself? Have you been giving yourself excuses? Did you let the new year not even effect you? I know January 1st is an arbitrary date, but it's a big jump start for a lot of people (including myself). So again... what have you beein doing?

     Posts training, goals, questions and comments down below. I get some sleep come tomorrow morning so I may have a worth while ramble for you (I said might). So stick with me, keep training... and do burpees!

The Fittest Games 2011 Recap from The Fittest Games on Vimeo.

3,2,1 GO!

Yesterday's Training:

Push Press 3RM

Not happy with that at all. my 5x3 used to be at least 165. I need to accept the fact that I'm resetting and not let it get me down. It's been tough, but it's what I have to do.

Dips 3 x AMRAP (plenty rest between attempts)
- 18   - 15   - 14
The funny thing was I had to do this on my outside deck doing the dips in the corner. Luckily it was very nice out yesterday. I'm pretty ok with those numbers. I was shooting for double digits at least, so this was good.

4 rounds (not for time)
10 hand-release pushups
10 1.5 pood KB Hand Power Cleans (5R/5L)


Thursday, January 5, 2012

Resting (part deux)

     Hey you wild and crazy guys (and girls).  Once again, sleep deprivation is a kick in the undercarriage. I mean, I'm literally falling asleep in my seat here at work. Not to mention I'm pretty beat from getting back into some regularly scheduled training. My plan is to do some bit by bit research and get you guys some good posts this weekend. Till then... do burpees!

Confidence Through Strength - Lean Lifting PROMO from Bougie Photography on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day
Today was a rest day, but not yet a recovery day. Saturday will be recovery of run, foam roll and ice bath, and then Sunday is another rest day. I'm wondering if this will help going into another week of training. We'll see how it goes...


Wednesday, January 4, 2012


     Hey peeps. I do believe I'm going to apologize in advance. I've been getting trashy sleep and been waking up at 4am. Unfortunately the wake up time is because of work, so I have to work on the former. Anyway, my body is all types of sore (see below), and it's grand that today is a rest day. Hopefully I'll have something good for you tomorrow. Till then... do burpees!

CrossFit OIB from Kat Newton on Vimeo.

3,2,1 GO!

Yesterday's Training:

3 rounds:
12 Push Press 95lbs
12 Bent Over Rows 95lbs
no rest between movements, 2 min rest between rounds

4 min recovery

30 135lb Clean and Jerks
Time - 5:04 (PR)
I'll be doing Grace once a week for all of 2012. So, one down... 51 to go.

2 min recovery

"Death by 1.5 pood Russian KBS" (+2 each round)
Rounds - 22 (11 minutes)
Finished the round of 22 with 1 second left. Didn't think my forearms had much more in it, so I called it there.


Tuesday, January 3, 2012

I'm back!

     Happy New Years. 2012 is just begining, and so does a whole bunch of training at the Adamas Training site (my garage). We have a lot to look forward this year. A whole lot of competitions all year long, opening up personal training in the garage, and getting stronger/fitter/faster. Doing so means I can't slack on rambling, so I'm going to try to be doing some good research and giving you guys and gals (or others) so meaty posts... but not necessarily today. Let's just get after it!

     With the new year, the one big tradition is the dreaded New Years Resolutions. The top resolution (and I'm basing this on no research) is weight-loss or just getting back into the gym. So all you Globo-Gym goers will notice an increase in population, probably just for the month of January... then it's business as usual. Why the hell is this?!

     It's time to stick with it, don't quit, and get the results that you want. Make reachable and obtainable goals. Put together a game plan, or find yourself a coach. Find a way to motivate yourself, and not let things slip by. So how about we talk a quick little bit about goal setting this morning? ... it's rhetorical, I'm going to talk about what I want.

     This is basically our first step. It's hard to say there is such thing as a "wrong goal"... but I don't want to hurt anyone's feeling. A "good goal"  would be something that we can accomplish, but not without applying a little bit of work toward it. Sometimes a more strict goal can be more dishartening. Example:

"I'm going to lose 20 lbs by February"
"I'm going to train to lose a weight each week"

     The first one is a clear set goal, with a number attached to it. This also has two possible outcomes: 1) you reach that goal, and all is right with the world 2) You don't hit your number, and now you feel like you failed, and do not want to continue. No bueno, right? The second goal, being more vauge, is actually an obtainable and reachable goal. For one, your telling yourself you will train, meaning you must do work to reach your goal. For two, you don't assign yourself a number. So, if you lose 1 pound or 10 pounds you have reached your goal. This will keep you more motivated to keep training, and keep meeting your goal.

     As always, I want you to think about your training. Think what you want out of your training. Is it for weight loss or weight gain? Do you want to be stronger under the bar or faster on your feet? Are your training for competition, or do you want to look good naked? Post thoughts, comments, questions, and goals down below. Get ready for the new year, get set to reach goals... and do burpees!

Motown CrossFit from Mike Doyle on Vimeo.

3,2,1 GO!

Yesterday's Training:

Deadlift 3RM


For these I made sure to have a dead stop between each rep. I could have gone heavier, but I really didn't have the plates to do that at the garage without making a 20lb jump. I might have made that too, but it seemed like a good stopping point

+ Accessory Work:

- Barbell Step-ups to 20" box 95lbs 3 x 15 (each leg) :60 rest between sets
- Barbell Reverse Curls 65lbs 3 x 12 w/ minimal rest (don't hate)
- immediate transition to: plank hold :60 x 3 (perform 25 air squats between sets)

The accessory work was tough. 15 reps each leg on the step up was pain. Curls were fine (don't hate), and the plank hold was an excellent cash out. If I didn't have a 4 year-old jump on my back at the same time, it really wouldn't have much trouble.

So this is interesting, we have a Powerlifting meet at the end of March, but the CF TNT competition is coming up begining of February. I'm working on raising my strength, and using accessory movements as a work/rest interval type work. We'll see how preparing for multiple things work out.