Monday, November 14, 2011

Visualizing your workout before hand

    If you go into the gym without giving your workout no forethought, it will invariably end up a namby-pamby affair resulting in little or no progress. You've literally got to approach each workout like a savage warrior, full of rage and fury! Before each workout sit down quietly somewhere by yourself and focus on your goal and the value you hope to gain by achieving it. If you are truly convince that being a top athlete is what you really want, then focusing on your goal will liberate a tremendous energy to meet the task ahead. Man cannot live constantly on the heartbeat of the moment as animals do. Mans long term survival hinges on his willingness to use his long range vision. This, however, requires an act of choice. To think. conceptualize. or to look long range requires a choice on your part. You must ask yourself "Do I really want to be a champ? What is required to do so? Making a passionate decision to succeed and creatively visualizing your workouts before hand will help enormously.

Sunday, November 6, 2011

The nature of love

Akiane Kramarik
Todd learned that there was a girl – that started seeing visions of heaven at age 4 – her name Akiane Kramarik. when Todd showed his son Colton – a realistic painting that Akiane had done at age 8 – this is how it played out…
“what is wrong with this one?”
He turned to the screen and for a long moment said nothing.
But he just stood there, studying. I couldn’t read the expression.
“What’s wrong with this one, Colton?” I said again.
Utter silence.
I nudged him in the arm. “Colton?”
My seven-year-old turned to look at me and said, “Dad, that one’s right.”

The nature of love, is one of the most difficult concepts to comprehend.It's not obtained by intellectual urgency and it cannot be created by a strict adherence to various doctrines, which only render the term sterile and empty. " If one loves, one need not have an ideology of love."

Friday, October 21, 2011

South Texas Open

WeightliftingOct 29th I'll be competing in The South Texas Open In Houston Tx. I will get the chance to qualify for both the American Open & Nationals. I look forward to having a great time out there on the platform and Lifting as heavy as I can....I WILL PR!

Tuesday, September 20, 2011


AM Training:

5 sets AFAP
15x Tough Russian Kb swings (I used 2kbs @53lbs..Total weight used=106lb)
15x Box Jumps- Tough Height/ Jump up and step down fast (Used 30")
Run 400m (Increasing speed every 100m until the last 100m is top end)
-Rest 6min b/t sets

Note on AM training- Kb swings and box jumps were unbroken.  I would finish with the kbs and box jumps at around 1:15-1:25, I did not time the run, but I did increase speed every 100m...

Rested 8hrs

PM Training:

Olympic Lifting (Black Box FW/ Dutch Lowy)
Snatch (Find max Load)
Cl & J (Find Max Load)
Back Squat 3x5reps @ 405lbs

Rest as needed after Lifts, then;

For total Time:
21 kb snatch @2pood-R
21 kb snatch-L
21 pistols-R
21 pistols-L
10 ring hspu
rest 90sec
15 kb snatch-R
15kb snatch-L
15 pistols-R
15 pistols-L
10 ring hspu
rest 90sec
9 kb snatch-R
9 kb snatch-L
9 pistols-R
9 pistols-L
10 ring hspu

Tuesday, September 13, 2011


 If you want the ultimate, you've got to be willing to pay the ultimate price. It's not tragic to die doing what you love.

Olympic Lifting
Sn drop 2/2/2/2/2
Cl+Fs+J 1+1+1 3/3/3/3/3
Cl pull 3/3/3/3

200m Cartwheels

Metcon 1:
2k row for time-max effort

Metcon 2:
AMRAP 20min
3 MU
20 wall ball
200m run


The act of blanking out, the willful suspension of one's consciousness, the refusal to think-not blindness, but the refusal to see; not ignorance, but the refusal to know. It is the act of unfocussing your mind and inducing an inner fog to escape the responsibility of judgment-on the unstated premise that a thing will not exist if only you refuse to identify it, that A will not be A so long as you do not pronounce the verdict "IT IS."

Olympic Lifting
power snatch 1/1/1/1/1
Power clean and jerk 1/1/1/1

Metcon: for time
3 rnds
10 hand release pushups
15 t2b
20box jumps 

10 burpees
15 pistols alt
20 DU
1 round
15 lunges
20 cal row


Sunday, September 11, 2011

Moral Perfection

"Pride" is the commitment to achieve one's own moral perfection" Man, faces two corollary, interdependent fields of action in which a constant exercise of choice and a constant creative process are demanded of him: the world around him and his own soul......Just as he had to produce the material values he needs to sustain his life, so he has to acquire the values of character that enable him to sustain it and that make his life worth living.......he has to......survive by shaping the world and himself in the image of his values."Ayn Rand

Black Box FW Training (Olympic)

Snatch 1/1/1/1/1 Heavy
Jerk 1/1/1/1
RDL 4/4/4/4/4

Use % of back squat on RDL

6 sets:
3 tough Standing Press
rest 20 sec
50 Double Unders AFAP
30 sit ups AFAP
rest 3 min
(add press weight per set)
In 5 min:
AMRAP Ground to Overhead
choose from 60-100 kg for males
choose from 30-60 kg for females
(post video to comments - score is reps x wt moved)