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Wednesday, October 29, 2008


24kg x 1/1 x 5 sets

Double FS 2x 40kg kb (did a single MP for each set of squats, I figured since I went to all the trouble of cleaning them up there...)
3 sets of 8 (surprisingly difficult!)

Renegade Row 2 x 40kg kb
3 sets of 8/side

5 rounds
40kg H2H swing x 15
Burpee + Knee Tuck x 10
Farmers Walk 40kg/hand x 50 meters

Last round finished with 20 burpees and an extra farmers walk (To the Death!)

Felt great.

Tuesday, October 28, 2008

How to recover

20kg kettlebell
open field

KB Flips in all planes of motion, figure 8 flips, hand to hand catches and presses.
Finish each set with 10 snatches per side.

TGU x 3/3 + 10 flips/side

Handstand practice
Goblet squat and sots press

more flips
more snatches

Finished with a set of 50 figure 8 same side flips and 10 snatches per side and I was breathing hard.


Monday, October 27, 2008

O-lifting revisited

Tenderly starting to O-lift again--My hamstring injury which (according to the doc, should have taken 6-8 months to heal, which would be the end of Jan 09) had sidelined my o-lifting, is feeling better but not 100%.

Power Clean+Jerk+3 FS
80kg x 2 sets
100kg x 5 singles (6 FS on last set)

40kg x 5 x 3
40kg x 1 x 3
One arm Swing
40kg x 10/10 x 3

10 rounds of :30 work/ :12 rest
Sandbag Clean and Carry
50'x 2" battling ropes

Grip smoked? Check
Lower back? Dead.
Lungs? On Fire.

Saturday, October 25, 2008

Back Flips

Went down to the local school today. Just played around for about an hour...

Scaling walls
Presses to handstand on various objects
Pistol Box (bench) Jumps
Front Handsprings
Wall runs
Various Vaults

Finished with some sprints at 80% speed (trying to be careful with hamstring).
The back flips were slow going, I need to practice these more often.
Everything else felt great.

I also bought a drill today, going to cook up some new inventions (Toys for me) when funds permit.

Friday, October 24, 2008

Quick Training

Prep, Z, joint mobility.

Front Lever to muscle up x 2 x 5 sets

Bent Press: 40kg + chains
worked up to a few heavy singles with lots of chain.
Superset with 2-hand (to avoid blister) swings @ 48kg

Rolled BJJ for an hour

Sandbag Complex @ 150lbs X 3 rounds
Clean x 2
Bear hug squat x 2
High zercher squat (very tough on the abs) x 2
Zercher carry for about 100ft

Active rest handstand practice between sandbag complexes.

Finished with some neck bridges front/back.

Wednesday, October 22, 2008

Chins, Chains, and ruined hands and Eyes Closed

My legs are still a bit sore, seriously. Simple training.

Press: 40kg+1 chain x 1 x 5 sets
Chinup: 48kg x 2 x 5 sets

150lb sandbag complex:
Shoulder 2 per side
Bent over row x 2
Zercher squat x 2

5 rounds resting between rounds

Later that night...
VO2 max 15:15 with EYES CLOSED, yep seriously, it went pretty well until the 70th set
I did 9 reps/set for the first 20 sets, then switched to 8.
Then at set 70 my hands tore big time. bummer. My lungs/legs/back all felt fine, very frustrating to stop only because of my hands. On a positive note, the eyes closed really helped me to focus on the little things that I sometimes forget.
Try it, close your eyes and snatch, press, squat, but make sure you do it somewhere you can drop the bell safely!

Tuesday, October 21, 2008

Chains and Progress

6 months ago...

It hurts just looking at.

Monday, October 20, 2008

How heavy can you go?

Quads are still sore so didn't work them hard. Trained mostly upper body and hams.

Weighted Chinup 40kg x 5 x 3 sets
Press 40kg +10lbs of chain x 1/1 x 3 sets

2 hands anyhow
40kg+12kg+20lbs of chains x 1/1 x 2 sets

40kg+40lbs of chains +Purple JS band 1/1 x 2 sets

Basically today I played with my new toys. I bought 4 lengths of HEAVY duty chain about 10-12lbs a piece. I even did a rope climb with +40lbs of chains with increasing weight to finish.

Felt really strong today, even came close to a 150lb+ bent press. The chains really add an element of instability that demands perfect form that I really like. Will post some video soon.

Saturday, October 18, 2008


Yesterday started like a normal day, work, quick lift (just mobility, and some heavy BB windmills), then rolled BJJ.
Took a nap in the afternoon and then it was time for a benefit workout.
UScrossfit was putting something on and I was told it was a good cause and could be "fun."
Not fun.
NOT fun.
Seriously, it sucked.
There were different "heats" and the first workout looked like this
5 rounds:
row 400m
30 wall balls

I looked at that and said, "Thank god I didn't get that one after tabata front squats."
The next one,
30 thrusters w/ 95lbs
30 thrusters w/ 45lbs
60 bw squats
"Lucked out on that one too."

Then it came to my workout.
5 Minutes max Squats
4 Minutes Max box jumps
3 minutes max plyo lunges
2 minutes kb swings
1 minute double unders

"Dear god, why hast thou forsaken me?"

Talk about torture, I managed to get a really strong lead by doing 270 squats, (about a squat every second for 5 minutes). I honestly don't know how I finished that thing, I haven't done a crossfit workout in months and I never touch that kind of volume. What the hell effect?
I ended up winning the competition by a solid 50+ total points which I am paying for right now.
I can only describe the feeling in my legs as a million daggers twisting like a cotton-candy machine, lit on fire, and thrown into a tank of hungry sharks.
No lift today. Maybe not tomorrow. Advil and Biofreeze. And more advil.

Wednesday, October 15, 2008

Death By Tabata: Revisited

32kg x 5
40kg x 5
48kg x 3
56kg x 1 x 2 sets
(felt pretty strong there today)
40kg x 3/3 x 2
48kg x 1/1 x 2

Presses to handstand (practice, balance, tension)

95lbs on the bar

Initially I was holding back a bit (could've gotten around 14 I think in first rounds), I think with some work I can hit sets of 11 or 12 all the way through.
And Then I fell to the ground.

Finished with some plate curls (seated, of course)

Tuesday, October 14, 2008


Snatch intervals: :15 work/:10 rest w/ 20kg
36 rounds 15:00 @ 9 reps per set = 324 snatches


Monday, October 13, 2008

slowing down to speed up

Short training today, got some video of some cool exercises I've been doing though.

Ring Muscle Ups (very slow, no kip whatsoever) 5x5
One Leg RDL 32kg x 5/5 x 5

Chinup: 32kg x 6 x 3 sets

Heavy Bag Throws 130lbs x 5 x 5
Reactive Handstand pushups: 2 sets of near max reps

32kg Snatch 10/10 + 10/10 swings + 20 2 arm swings

Krav Maga later that night.
Some cool videos of each:


Sunday, October 12, 2008

Pulling,Playing, and Parkour

Got my Nike Frees in the mail yesterday so I took them for a test drive.

Scaling a wall (about 12 ft I would guess) for singles.
Vertical Jump + Plyo Pullup on fat bar (basketball hoop support)
Wall runs (horizontal)
Reactive Handstand Pushups (jump to a handstand, jump back to feet while keeping feet together)
Long jumps landing on 4 inch wide places and bars
Vaults over various objects
Jumps landing on top of wood post with one foot
Jumping and rolling from high places
Finished with some pistols, horizontal rows, and a hill sprint.

A great way to break up the monotony. Go have some fun.

Friday, October 10, 2008

Running behind schedule so short training today...
40kg get-up 1/1x5 sets
32kg Pullup on rings 5x5

48kg 2 arm swing 1x25

Jiu Jitsu. + sparring and working kicks on the heavy bag.

Wednesday, October 8, 2008

Birthday PR. then to business

I was playing around this morning and a client asked me if I could do a one arm pullup. I hadn't been able to, though I had been training for it, and I had just about given up. So I said, "I'm not sure." I went over to the rings, grabbed, and pulled for what seemed like an eternity and managed to hook my chin over my hand. To be honest I had been close before but lately progress had been stagnant. No warm up, no nonsense, HUGE PR.

Later had a nice birthday workout.

40kg Press 3x1,2,3
40kg Pullup (on rings) 3x1,2,3

48kg Press 2x1
48kg Pullup 2x1

Heavy Bag bottoms-up squat and throw 3x10

5 rounds
10 Burpees
10 Double snatches w/ 24kg

:15 work :15 rest
24kg snatch 7/set

Farmers walk to the death 2x40kg kb's.

Monday, October 6, 2008

Easy on the hands--to the dismay of everything else

Trying to rest up the spot on the hands so training reflected that.

Pullup (holding on with fingers on rings)
24kgx6x4 sets

FS: 185x10 x 3
Jerks on the minute for 10 minutes 5L/5R w/ 40kg bell.
Practiced kicks and punches on heavy bag+ speed bag work.

Krav later this evening.

Sunday, October 5, 2008

Rest Day

Sunday I usually rest and just have an all-around "take it easy" day. I felt like I needed to do something though, so I did.

MVO2 15:15 w/ 16kg
9 reps/set x 60 sets = 540 snatches
I was going to go to 80, but a callous shredded so I finished with...
Tabata Burpee
:20/:10 8 reps each set
4:00 total: 64 burpees

I don't normally measure HR but I got 34 beats in 10 seconds which comes in at 204 BPM.
I didn't measure my HR shortly afterward but I could tell that I recovered very quickly which is good. Might use cloth gloves next time I do MVO2.

Friday, October 3, 2008


Wednesday and Thursday night were dedicated to Krav Maga (which I am loving) so I was a little sore today.

24kg x 2/2 x 3 sets

Ring muscle ups 3x10
Ring Dips 1x10

Jiu Jitsu for an hour and a half.

Swam and ran in the ocean.
I treat running in the ocean like a sled drag, I go in until the water is about 3-4 feet high and drag my hands and arms through the water as if I were pulling a sled behind me. 3 sets of about 100 yards and then a relaxing swim. Great if you have access to the beach, and the cool water does wonders for recovery.

Thursday, October 2, 2008

Power Wheel

The Power Wheel. No more crunches. Do this.

Wednesday, October 1, 2008

Back to basics

Z-drills, brettzel, joint mobility

Pullups, pushups, handstand practice

Turkish Getup:
16kgx 1/1 + 10 one arm swings/side
20kg x 1/1 +10 one arm swings/side
24kg x 1/1 +10 one arm swings/side
28kg x 1/1 +10 one arm swings/side
32kg x 1/1 +10 one arm swings/side
40kg 1/1 +10 one arm swings/side
48kg 1/1 +10 one arm swings/side

then back down the ladder from 48 to 16kg
28 get ups
280 snatches

Muscle ups 2x10, 1x5
Power wheel to the death

EDIT: Later that night I went to Krav Maga, and I was Hurting, all those TGU's really added up to shoulder fatigue while punching.