Tuesday, March 6, 2012



AM) SNATCH 3X1 @ 75%

         SQUAT 10X3 @ 80%

         SUMO DEADLIFT 5X1 @ 80%

                       -10 DEADLIFTS (315#)
                       -30 JUMP LUNGE
                       -50 DOUBLE UNDERS

                    REST 2 MIN
                    100 BURPEES

Today i started the 10x3 squat program. i used 310# today and plan on moving up 10-15#'s each week for the next 6 weeks. i had planned to do ohs today too but skipped it due to a little shoulder fatigue. I'm going to work up on my snatches every week by 5% and max out every sat. the snacthes went quick and easy at 185#. i really like the idea of getting this movement in twice a week due to its difficulty, and the 3x1 doesn't take much time anyways.  the squats at 310# felt solid. i started squatting in a flat soled show instead of the oly shows and it really made me dig my heals in and use my hamstrings. I'm not using a belt either unless i max out. next was the sumo deadlifts. this was the first time I've tried these for some weight and it felt very different. the pull is defiantly shorter but its a different feel, and it took a few reps to get used to .i used 395# for my working sets and again i could feel more pressure on my hamstrings and less on my low back. i think I'm going to stick with this style for 6 weeks or so.

for the early afternoon wod we did 3 rounds of 10 deadlifts(315#), 30 jump lunges, and 50 double unders. i felt pretty solid the whole way through, hitting all sets of deadlfits and double unders unbroken. the lunges got pretty horrible after the first set, i did a lot of 6's and 4's to finish but i kept a good pace and finished in 4:59.

when i got home i felt i needed a little more conditioning for the day so i ran my block at an increasing speed starting out at about 80% and finishing with a 100% sprint. i caught my breath for about 2 minutes and hit the 100 burpees on my front porch. kinda slow but it was a good burn, i finished in 5:29.

Monday, March 5, 2012


SAT 3/3:



SUN 3/4

  -12 HSPU

i did the open wod this last sat and finished with 83 reps. good enough, but not satisfying... my legs felt smoked after about 10 snatches into the 165's. the weight wasn't feeling too heavy and the endurance was fine, but my legs were so rubbery i could barley stabilize the catch. it really slowed me down a lot. I'm thinking that the two weeks i took off from training really affected my stamina. my legs were still a little sore from Tuesday's squatting, which may have been a factor too. but either way it was a wake up call to kick it in gear!  its easy to get caught up in the open, which I'm doing my best not to do. but these workouts are still a good test and a good way to see where my competition is.  i am training for regionals and that's when i plan to peak. my strength and endurance feel pretty good and i feel that I'm going to time it just right this year.  these next couple months are going to involve a much higher volume of conditioning. after the open wod i grabbed a bite to eat and headed up to auburn to the Forrest hill bridge with my girlfriend. it was a beautiful day up there and the run back to the top was brital as always, it took me 11:29. i could definitely feel my legs from the snatches, as well as the extra 7 lbs im holding onto right now..haha..time to get shredded!!

Sunday was planned to be an off day, but it lead to a nice little burner over at crossfit lodi. i was passing by after breakfast and saw some people doing the open wod so we stopped in  to say hello. i couldn't resist the urge to hit some quick so we did 3 rounds of 7 muscle ups, 9 kb snatches with each arm ,12 hspu, and cashed out with 50 burpees. i got the first two sets of muscle ups unbroken and went 4/2/1 on the last. my goal with these was no missed reps, the rings were hung low too so it was easy to hop off, shake it out and get right back in it. i did the 1st set of hspu strict then 6/6 on the following two sets with strict and kips. my goal here was just to do all 12 in one kick up. i finished the burpees with sets of 10 with short rest, and completed the whole wod in 10:28. my muscle ups are feeling a lot better, and i know as my body weight starts to go down a little they will just get that much easier.

Thursday, March 1, 2012





                       PUSH PRESS 3X3

                       PRESS 3X3

PM) WOD: 1-3-5-7-9

                    -MUSCLE UP(+4")


                     -HANG POWER CLEAN AND JERK(135#)

Started off today feeling very sore from my first day back training. legs, back, and traps were wrecked! Felt pretty awesome though, I missed it, is that weird?..haha...I attacked the shoulders with about an 85% weight just to feel the movement and not kill myself, plus my  shoulder was still a little tender from the spill I took in Australia. I used 225# for the power jerk, 205# for the push press and 160# for the strict press with a pause at the bottom of each rep. the first set of jerks felt bad and I actually missed my last rep. then I reminded myself that vacation was over and i attacked all the following sets with the aggressiveness I needed. once I fixed that, all the weights felt very light and I think I should have maybe gone a little heavier. but for the first week back staying with the moderate weight was probably a good idea. I wanted to do a little lung burner and some ab work but I ran out of time.

the pm wod was a good one. great combo of exercises and enough weight to challenge unbroken sets. I felt really good on everything until my 9 set of muscles, I had 2 misses that slowed my down a lot. something khalipa told me that I’ve been trying to implement was sometimes one rep is faster than several. which a lot of times it is, especially when it comes to muscle ups and failed reps. I wanted to try this but with he 4" jump to the rings every time it was kind of a hassle to keep coming off the rings so I was going for bigger sets. I felt rusty on this movement and plan on attacking it with some vengeance for the next couple months. I went unbroken on the sdhp's and hc and jerks until the last set where I went 5/2/2 and 7/2. I finished in 8:10. not bad but I know I can go faster. I might try this one again in a month or so. it feels really good to be back in the gym training and teaching classes. I really miss this stuff when I’m away from it. and the step I took backwards in my fitness is only going to result in a hugs jump forwards, I can feel it!

Tuesday, February 28, 2012



                              BACK SQUAT 3X3


PM) 5X 1000M ROW WITH 5/4/3/2 MIN REST

Sorry I’ve been MIA. Finally back from an amazing trip to Australia and back to training. I know I said id post more about our coogee beach wods but Blair did a great write up on that you can check out HERE. As for today I felt really powerful on my cleans, but my legs felt very weak. I kinda jacked my shoulder with a nice spill while sandboarding in Australia so as opposed to snatching I went with 1 power clean immediately followed by a clean. the weight was flying up! I hit 285# pretty easily for a 5lb pr, and was very close at 290 for 4 attempts, getting it on my shoulders every time but not able to stick any of them. I was very happy with that and was hoping that my time off from training would also transfer into my squat. this was not the case. I was able to get 345# for 3, but 355 for only 2. legs fell very weak and tired. this I was not happy with. my squat strength is always a weakness of mine and with the Russian squat cycle and some other strength programs I was finally reaching that 400# mark. Im hoping that this was just a fluke and next week my strength has come back. I’d really like to do another cycle of the Russian squat program but I think it’s too much right now with regionals around the corner. I’m thinking next week ill start the 10x3:3x3 program for back squat and front squat. I think my legs just need more volume than the windler program is giving me. I still plan use the windler plan for my deadlift, press and bench. I finished my am session with a quick lung burner. I want to start doing slightly more volume with the conditioning. last year my breathing and endurance felt unstoppable and I want to get it back to that point. I finished 3 rounds of 30 double unders and 10 burpees in 1:59. I messed up on the last set on double so that cost me a few seconds.

for the pm session I wanted to blast my conditioning without doing too much that would make me sore. so what better than 5 max effort 1000m rows with a descending rest period. I kept them at about 95% the whole way through and rowed 3:19/3:38/3:39/3:39/3:42. I knew going that hard not he 1st would drastically make my following rows drop off, but other than the initial drop I held it pretty consistent. I wanted to keep them all under 3:40 but I started that last row a little too slow and couldn’t make it up in the finish. that 2 min rest felt very short. feels great to be back on a regular program. the vacation was awesome and I needed it bad, but now I’m fired up and focused on showing up to regional’s feeling unstoppable!

Monday, February 20, 2012



Am) strength: back squat 3x3
Good morning 3x10

Skill: 3x 10 strict toe to bars
30 seconds trx plank

Pm) wod 1: 3 person wod
5 rounds:
80m run(1/2 sand 1/2 concrete
Max db thrusters(27#)
Max kb swing (53#)

Wod 2: 4 rounds each for time:
60m shuttle run in sand
40m kb drag in sand(53#)

Wod 3: max distance wheelbarrow walk in sand

Wod 4: 40m sprint in sand

A lot of volume today and I was loving it!.. I learned that a week off feels great on the muscles and joints, but that first day back is a little tricky... We met up with the owner of wodtours, he trains out of a boxing gym that has some crossfit stuff too..I felt very weak on the squats, not sure if it was just fatigue from travel, dehydration, not enough food, or just weak from taking a week off... Either way the weight was heavy!.. I got 315,325 then tried 360 and didn't even get one so I went back down to 315...even though these number are way less than what I've done in near past I'm not really discouraged.. My body felt very empty and powerless, but nonetheless it felt good to feel some heavy weight...we hit 3x10 good morning at 135#' and finished with w 3x10 strict toe to bars....I'll make another post about the conditioning workout later, they were pretty brutal and we did them at an amazing place..that's all the time I have for now though

Saturday, February 18, 2012



First day back to actually doing some training and it feels amazing!... Especially since it get to them in the hot sun and in front of some amazing beaches down under!... Today was out first full day here so our Aussie buddy,nick, took Blair, John and I down to the coastline to show us some of the area... We walked about 3-4 miles ona cement path that lined the coastline... Tons of people running, walking and exercising everywhere, pretty awesome... We stopped at several beaches to cool off in the ocean.. Water Is amazing, warm and turquoise. About every 1/2 mile or so there was these workout stations with various pull up bars, dip bars etc.. We spent a good 30 min at one of them playing around with some glide kips, muscle ups, levers and a handful of parallette bar variations... I was drenched in sweat and my arms, shoulders and chest were rocked... We tried the man test Ive seen on cf Santa Clara's site where you do 5 dips, walk forward on the bars, 5 dips walk backwards on the bars, 4 dips,3 dips etc.. Very challenging I only made it halfway through 3.. Fun time through.. We continued our journey playing around with a lot of handstand and l-sit variations off rocks and rails and anything else we found.. Finally we arrived at our final destination, bondi beach. This is a beautiful white sand beach with tons of people surfing, playing volleyball, skateboarding, swimming , laying out and just enjoying the weather.. There was a 9 foot wall lining the beach with some pretty badass graffiti work on it so we decided to go for another workout... After playing around with the possibilities of what we could do I ended up doing 5 rounds of 5 hspu, then 1 wall sacled to the top.. Pretty gassing workout and an awesome place to train... I'm missing the barbell stuff so I think tomorrow we'll take a bar down to the beach or somewhere cool and try to do some barbell work. If the open workout doesn't require any special equipment I'm hoping to take whatever we need down to one of these beaches and do the wod down there. I'll try to post some pics soon.

Friday, February 10, 2012





              -7 OHS (135#)
              -25M WALKING LUNGE


My strength plan called for deadlifts and presses today but my back was still a little tight from Wednesday. i haven't split jerked at all in at least 6-8 weeks, so i went for a heavy single and pr'd by 10#'s reaching a lifetime goal of a 315# split jerk! i was stoked and it didn't even feel that hard. i had an early miss at 285# and knew it was a fluke, i just needed a reality check to get my ass under the bar! feeling pretty pumped up about the pr we went right into the wod. i had the pleasure of going head to head with another up and coming, Nick Luchessi, and the battle was close. i was able to pull on him a little during the hspu's otherwise it would have been a tight one. we had 5 different sleds set up outside, all pretty close in weight but definitely different in the feel, especially when pushing the yoke, very awkward. this was a really good wod, the hspu's made the ohs squats pretty rough and the sled pushes made the walking lunges a little more crippling. i finished in 12:32.

after teaching a class, Nick and i tackled a gasser i saw on BLAIR MORRISONS BLOG which was a double burpee ladder from 1-10 with a 60 yrd run in between them for a total of 110 burpees and 1200m of running. pretty good one, not too gassing, mostly just burnt up the quads and shoulder. i was able to stay pretty consistent on my runs and burpee pace and finished in 9:36. one more day of training then I'm taking an entire week off, i might go crazy so I'm going to try and do something long and horrible in hopes that ill be sore til at least Tuesday..haha