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.