TRAIN HARD

Go RUN a Trail

Hold Yorself More Accoutable

Life is about being a versatile athlete and training in all realms of life.

THIS IS SOMETHING MY PARENTS TAUGHT ME!

What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.

Goal Setting

Setting clearly defined short term and long term goals will enable you to measure your progress and achieve personal satisfaction once you have successfully met your goals. Generally, short-term goals are those you can achieve in two- six months while it can take three to five years to reach long term ones. Attitude plays a very big role in setting and achieving your goals.

Most "impossible" goals can be met simply by breaking them down into bite size chunks, writing them down, believing them, and then going full speed ahead as if they were routine.

CrossFit Level 2 Certificate Course

The Level 2 Certificate Course (formerly the Coach’s Prep Course) is an intermediate-level seminar that builds on the concepts and movements introduced at the Level 1 Certificate Course. It is is appropriate for any CrossFit trainer serious about improving the quality of his or her coaching.
 
Course participants will enhance their understanding of the CrossFit methodology and program design, and small-group practical sessions will allow participants to gain experience and receive feedback on coaching.

I'm all signed up and ready to learn.

Train Hard

The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity.

Training Partners

It is so cool to see when people in the gym find their “training partner”. We are all there to help each other out regardless, and also extremely happy when anybody succeeds. When you find someone you are really similar too it helps things along nicely. Seeing them do something that you know is attainable for you is very motivating. Find people you really gel with and make sure to train with them as much as you can. They will push you when you don't feel like it, but will also keep you totally honest. I train with different people all throughout the week.

"Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks."

Listen to what your body tells YOU!

Listen to your body and feel the stretch where you know you need to feel it best. It is not motivating to stretch on one's own, so taking a yoga class in a group setting with many others stretching with you can be a fun and innovative way to make stretching an important part of your training, as it should be.

Training 2/11-2/16/14

Tuesday, Feb. 11th 2014

Morning Workout
Deadlift 7-5-3-2-1 reps E2:30MOM
440-465-495-520-520
WOD
4 rds for time: 9:23
7 Deadlifts @ 325
14 C2B pull-ups
21 Box Jumps @ 24"

Evening Workout
30 Turkish Get-ups @ 55lb KB
- 3 Forward facing HSPU + 3 shoulder taps each side + 10m Handstand walks + 10 ring dips x 3 sets
*20 rep max Back Squat @ 315

Wednesday, Feb. 12th 2014

Morning Workout
Flow Drill 2 rounds
6 Squat Snatches @ 145
12 Parallette push-ups w/ feet on 20" box
12 one arm kb snatch (6L/6R)
12 GHD Back Ext
12 GHD sit-ups
6 Muscle-ups
6 Box Jumps @ 32"
6 Power Cleans @ 225
12 Pistols
12 DB Snatches @ 100
Then 400m Farmers Carry w/ (2) 55lb kbs for time: 2:53 (walk don't run)

Evening Workout
Split Jerk 3-2-1-1-1-1
225-255-275-295-315(PR)-325fail
*20 rep max shoulder to overhead @ 190
40 Power Snatches @ 135
Then Run 5k 22:20

Thursday, Feb. 13th 2014
1 hr Yoga class

Friday, Feb. 14th 2014

Morning Workout
A1: Speed-Strength OHS 5 sets x 8 reps in 10 seconds E3MOM
75-95-115-135-145
B1: Big Power Snatch followed by 3 OHS 5 sets E3MOM
165-165-165-165-165
C1: Tempo Squat Snatches EMOM for 15 min @ 165 = 30 reps
D1: 3 Snatch grip push press back rack w/ chains 5 sets E3MOM
135-165-205-225-225
Accessory/Assistance Work
E1: 30 Barbell GHD sit-ups in snatch grip position
E2: Kettlebell Snatch Test (25 reps L/R) @ 55lb
E3: 20 OHS Therapy

Evening Workout
Squat Snatch Ladder
135(2)-155(2)-165(2)-175(2)-185(2)-195-205-215-225-235(fail)-235(PR)-245 x 3(fail)

 

Sunday, Feb. 16th 2014

 

Morning Workout

Run 5 miles @ Turkey Mountain w/ Kiah and Justin Allen

 

Afternoon Workout

A1: Speed-Strength Front Squats 5 sets x 8 reps in 10 seconds E3MOM

75-85-95-115-135

B1: 2 Squat Cleans off plates 1" above the knee 5 sets E3MOM

240-240-240-240-240

C1: 2 Squat Clean & Jerks EMOM for 15 min @ 225 = 30 reps

D1: 2 Push Press + 1 Split Jerk w/chains 5 sets E3MOM

205-225-225-225-225

Accessory/Assistance Work

D1: Strict Ring Dips 15/15/10

D2: 30 Back Ext to Glute Ham Raise

D3: 30 DB Squat Clean Thrusters @ 55lb(2)





 

Training 2/3-2/8/14

Tuesday, Feb 4th 2014
Push Press 7-5-3-2-1 reps E2:30MOM
225-235-250-275-285(PR)
*Then 20 reps shoulder to overhead @ 205 (got 15 reps)
WOD
4rds of 3 min AMRAP
24 DUs
12 hand release push-ups
6 S2O @ 205
6 rds + 12 hand release push-ups

SWIM WOD
100 yd freestyle
100 yd breast stroke
50 yd back stroke

300 yd swim 8:03

25 yd/25 yd/ 25yd/ 25 yd sprint melody

200 yd cool-down

Wednesday, Feb 5th 2014
Back Squat 7-5-3-2-1 reps E2:30MOM
350-375-405-435-435
*Then 20 reps Back Squat @ 310
Muscle Snatch EMOM 5-7 sets
135-145-155-165-175-185-195-205(fail)
Snatch Drops EMOM 5-7 sets
95-105-115-125-135-145
-Snatch Precision while Fatiguing
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
1) EMOM 3 min @ 165
2) EMOM 3 min @ 175
3) EMOM 3 min @ 165
Then Squat Snatched 185-195-205-215-225(fail)
Muscle-up Training 20 reps 10/10
60 Hip Extensions
60 GHD sit-ups
60 Evil Wheels

Thursday, Feb 6th 2014
1 hour of YOGA

Friday, Feb 7th 2014
"Macho Man" EMOM as long as you can
3 Power Cleans @ 185
3 Front Squats @ 185
3 Jerks @ 185
10 rds + 3 PC + 2 FS
Bench Press 7-5-3-2-1 reps E2:30MOM
255-290-325-345-345
*Then 20 reps max Bench Press @ 225 (I got 19 reps)
2 sets max strict hspu 12/10
2 sets max kipping hspu 15/12
Rest 1 min Then max OHS @ 140 = 10 reps

Saturday, Feb 8th 2014
Row and Running Training
Row 1000m + 10 box jumps @ 30"
Row 750m + 15 box jumps @ 30"
Row 500m + 20 box jumps @ 30"
Row 250m + 25 box jumps @ 30"
Then
Run 800m + 10 KBS @ 70lb
Run 600m + 15 KBS @ 70lb
Run 400m + 20 KBS @ 70lb
Run 200m + 25 KBS @ 70lb

I've Been Training/ Just not posting results

Monday, Jan. 27th 2014
AM Work
Front Squat 7-6-3-1 reps E3MOM
260-300-340-360
*20 rep max back Squat @ 305lb
Then WOD for time: 12:29
1 rope climb, 6 front squats @ 225, 30 kbs @ 70
1 rope climb, 5 front squats @ 225, 25 kbs @ 70
1 rope climb, 4 front squats @ 225, 20 kbs @ 70
1 rope climb, 3 front squats @ 225, 15 kbs @ 70
1 rope climb, 2 front squats @ 225, 10 kbs @ 70
1 rope climb, 1 front squats @ 225, 5 kbs @ 70


PM Work
Deficit Deadlifts !0 sets x 3 reps @ 385
WOD
Bodyweight Back Breaker
4 rds for time 10:34
25 Deadlifts @ 205
10 Ring Dips MU into
50 DUs
Then
2 min L-sit on rings
35 atomic sit-ups w/ 45lb plate
65 butterfly ab mat sit-ups


Tuesday, Jan 28th 2014
Shoulder Press 7-6-3-1 reps E3MOM
165-190-220-235
*20 rep S2O max @ 200lb
WOD
10 rds for time 53:20
Row 1000 meters
10 T2B
10 strict HSPU


Wednesday, Jan 29th 2014
Bench Press 6 sets x 2 reps @ 315lb E2MOM
WOD
For time 16:17
Row 2000 meters
50 pull-ups
50 unanchored sit-ups
50 push-ups
50 T2B


Thursday, Jan 30th 2014
1 hour HOT YOGA
Snatch Ladder Work 135-225

Training

Sunday, Dec. 15th 2013
Row 500 + mobility(yoga)
Quadruplet EMOM 16 min
1st odd 5 strict weighted pull-ups @ 20lb
1st even 1 wall walk to 4 hspu
2nd odd 2 MUs into 10 toes through rings
2nd even 40 DUs
Then *Squat Snatch Work 95-185 multiple reps

Monday, Dec. 16th 2013
GHD sit-ups 6 sets x 20 reps = 120 reps
roll-out + mobility(yoga)
Swim 1400 yds working on freestyle and breast stroke
Active REST Day ;)

Tuesday, Dec. 17th 2013
Deadlift 7-7-7-7-7 reps E3MOM
220-330-440-440-440
WOD
AMRAP 6 min = 4 rds + 6 DL
8 Deadlift @ 275
16 Rower sit-ups
24 DUs
REST 3 min
AMRAP 6 min = 4 rds + 7 DL
8 Deadlift @ 225
16 Rower sit-ups
24 DUs

15 min to establish 1RM weighted chest to bar pull-up and 2RM weighted chin over bar pull-up
1 rep C2B pull-up 40-90-95-100
2 rep pull-up 45-70-90-100
WOD
55 Thrusters @ 155 for time: 7:58
*every time you drop the bar do 10 pull-ups: 15/11/10/10/9

Wednesday, Dec. 18th 2013
roll out/ mobility
Bench Press 7-7-7-7-7 reps E3MOM
155-225-295-285-285
Then Bench Press with 70lb Kettlebells attached to bands 3 sets x max reps 8/8/9
WOD
AMRAP 10 min = 3 rds + 5 burpees
20 Kettlebell facing burpees
10 Double kettlebell Overhead squat w/ 35lb kbs
5 Muscle-ups unbroken
Then Accessory/Weakness Work
-Muscle-up into 3 sets x 10 strict ring dips + 10 extra MUs
-Accumulate 2 min L-sit in the rings
-20 toes through rings unbroken
-75 GHD sit-ups

Thursday, Dec. 19th 2013
WOD
"Stout & Sprint DT" 5 rounds for time: 13:12
12 Deadlift @ 205
9 Hang Power Cleans @ 205
6 Push Jerks @ 205
*REST 1 min b/w rounds(4 rds @ 205 and last round @ 185)

WOD
3 Touch N Go Power Snatch EMOM 5 min @ 155
3 Snatch Balance EMOM 5 min @ 155
3 Squat Snatch EMOM 5 min @ 155

Friday, Dec.20th 2013
Roll out/ mobility(yoga)
GHD sit-ups 10 sets x 15 reps = 150 reps
REST DAY ;)

Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)

Training

Tuesday, Dec. 3rd 2013 @ 5:10am
Row 1k
Push Press 10-10-10-10-10 reps E3MOM
95-145-195-195-195
WOD 4rds
AMRAP 3 min
5 HSPUs on 45lb plates
7 T2B
10 Wallballs @ 20lb Rest 1 min b/w rds
1) 2rds + 5 t2b 2) 2rds + 1 HSPU 3) 2rds + 1 HSPU 4) 2rds

@ 4:45pm
GHD sit-ups 5 sets x 20 reps
Run 1.3 miles then 25 hand release burpees
AMRAP 3 min Team wod
back squat hold @ 135
c2b pull-ups = 62 reps

Wednesday, Dec. 4th 2013 @ 5:15am
Overhead Squats 10-10-10-10-10 reps E3MOM
75-135-155-165-175
10 min Squat Snatch warm-up
WOD AMRAP 12 min = 85 reps
20 snatches @ 75
20 Snatches @ 95
15 Snatches @ 115
15 Snatches @ 135
10 Snatches @ 155
10 Snatches @ 175*****
5 Snatches @ 185
5 Snatches @ 205
2 Snatches @ 215
1 Snatch @ 225

@ 4:30pm
Power Jerks
Skin the cats 5 sets x 10 reps
Front lever practice 20 reps
30 box jump overs

Thursday, Dec. 5th 2013 @ 5:20am
Bench Press 10-10-10-10-10 reps E3MOM
115-185-250-250-250
WOD
AMRAP 6 min = 6 rds +5 pu
15 explosive push-ups on 45lb plates
30 DUs
REST 2 min
AMRAP 6 min = 3 rds + 8 su
15 abmat sit-ups military style w/ 10lb plate
30 DUs

@ 5:30pm
10 min to build up to heavy Deadlift  then touch n go Squat Clean
135-185-225-245-275-295-320(PR)
Deadlift 10-10-10-10-10 reps E3MOM
135-275-385-385-385
WOD for time: 8:28
Row 1k
Then 2 rds
10 T2B
10 Back Squat from the ground @ 155
10 C2B pull-ups
10 Hang Power Cleans @ 155
10 Deadlift @ 155

Training Daze

Friday, Nov. 29th 2013
Row 1k
Bench Press 5-3-2-2-1-1 reps E3MOM
225-275-295-315-335-355(fail)
Hang Power Cleans 3-2-2-2-1-1 reps E2MOM
225-225-245-265-275-295
WOD x 3rds
Buy In = 6 Bar Muscle-ups
5 Bench Press @ 205
5 Hang Power Cleans @ 205
-All unbroken 1) 2:19 2) 2:36 3) 2:38

WOD 3rds for time: 16:02
Run 800 meters (800 ended in driveway had to go into backyard)
15 HSPU
10 Burpees

Row 4k (250m @ 75% & 250m @ 85%) 16:45

Saturday, Nov. 30th 2013
Snatch Work 45 min
GHD sit-ups 5 sets x 20 reps
Box jumps @ 30" snatch stance x 30 reps
Behind the neck pull-ups x 30 reps
Barbell Roll-outs x 30 reps

Sunday, Dec. 1st 2013
1 1/4 Front Squats 4 sets x 3 reps E3MOM
185-225-275-300-300
Reverse Cluster E3MOM
1 power jerk/ 1 clean high pull/ 1 hang squat clean/ 1 split jerk
135-135-185-185-225-225
Squat Clean Practice @ 225 x 12 reps

T-Town Running Club Downtown 2.3 miles

WOD "Danny" AMRAP 20 min
30 box jumps @ 24"
20 Push Press @ 115
30 Pull-ups
4 rds + 15 box jumps

Monday, Dec 2nd 2013
Row WOD
1000m/800m/600m/500m/400m/300m/200m/100m Rest b/w sets
3:50/2:57/2:10/1:46/1:21/1:00/:40/:18
GHD sit-ups 5 sets x 20 reps

Swim 1000 yds with Justin Allen

Back Squat 5-5-3-2-2-1
135-225-275-315-365-395
WOD for time: 13:32 all unbroken
Run 800 meters
8 Muscle-ups
13 Kb swings @ 70
Run 600 meters
7 Muscle-ups
12 Kb swings @ 70
Run 400 meters
6 Muscle-ups
11 Kb swings @ 70
Run 200 meters
5 muscle-ups
10 Kb swings @ 70

Training



Tuesday, Nov. 26th 2013
Low Bar Back Squat
warm-up sets 135(10)-225(5)-275(5)-275(5)
4 sets x 2 reps E2MOM @ 315
Push Press 2-2-2-2 E2MOM
warm-up sets 135(5)-185(3)
225-235-245-255

WOD
Round #1
12 Barbell Thrusters @ 155 unbroken
1 legless rope climb 15'
9 Muscle-ups unbroken
REST 2 min
Round #2
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
5 Muscle-ups unbroken
REST 2 min
Round #3
12 Barbell Thrusters @ 115 unbroken
1 legless rope climb 15'
15 C2B pull-ups unbroken
REST 2 min
Round #4
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
15 C2B pull-ups unbroken

Wednesday, Nov. 27th 2013
1hr Stretch/ Roll Out/ Mobility

Squat Cleans 3-2-1-1-1 reps E2MOM
225-245-275-295-320(fail) caught it but fell back
WOD
10 minutes to complete:
20 Squat Cleans @ 205 (2:40)
25 Toes to Bar (3:30)
Row max distance w/ remaining time 6:15 to row 1540 meters

Training

Thursday, Nov. 21st 2013
T-Town Yoga 1 hr
-Weighted Pull-up 3RM + 1RM in 12 min
45(3)-90(3)-115-140
-Triplet 2-4-6-8-6-4-2 reps for time: 15:22
Muscle-ups
Parallette HSPUs head touch ground
Fat Bar OHS @ 135
-"Double Double Under Annie"
100/50-80/40-60/30-40/20-20/10 reps for time: 7:25
DUs
Abmat sit-ups anchored
-Rack Jerks
135(10)-135(8)-185(5)-225(3)-275(2)-295

Friday, Nov. 22nd 2013
150 GHD sit-ups + roll out/mobility
-Swim WOD w/ Justin Allen = 750 yds
50 freestyle/ 50 breast stroke/ 50 kickboard/100 freestyle/ 100 breast stroke
100 freestyle/ 100 freestyle/ 50 kickboard/ 50 breast stroke/ 50 freestyle

-Yoga 1hr @ The Yoga Room

Training Days

Monday Nov. 18th 2013
Squat Clean Cluster = 2 squat cleans + 2 Front squats E2MOM 20 min
135-225-225-225-245-245-265-265-275-295-305
30 Glute Ham Raises
75 GHD sit-ups
45 Strict ring dips
-AirDyne 300 cal
-Swim WOD
50 yd breast stroke/50 yd freestyle/ 100 yd kickboard
300 yd freestyle for time: 7:07
200 yd any style for time: 4:50
100 yd kickboard/50 freestyle/ 50 breast stroke

Tuesday Nov. 19th 2013
Row 1k
-One Legged Deadlift 6 x 6 @ 185 (3 sets each leg)
-Sprint Sets x 3 w/ 3 min Rest (AFAP)
100 meter sandbag carry @ 90lb
10 Tire Flips (BIG tire)
50 DUs
-Bench Press 5x5 @ 245
-Yoga @ T-Town 1 hr
-Shoulder Press 5-3-2-5-3-2 reps (AHAP)
185-205-225-185-205-225
-Couplet WOD for time: 11:37
Pull-ups 2-4-6-8-10-12-14-16-18-20 reps
Shoulder to overhead @ 185 10-9-8-7-6-5-4-3-2-1 reps

Wednesday Nov. 20th 2013
Front Squat E2MOM
225(3)-275(3)-295(3)-315(3)-335(3)-355(3)-375(PR)-390(f)
AMRAP 5 min = 3 rds + 6 PC
10 Power Cleans @ 185
10 Box Jumps @ 30"
REST 4 min
AMRAP 5 min = 3 rds + 7 PC
10 Power Cleans @ 155
10 Box Jumps @ 24"